6.23.18

WOD

Metcon

“Annie”

50-40-30-20-10

Ab-mat Sit-ups

Double-unders

Intermediate “Annie”

50-40-30-20-10

Ab-mat Sit-ups

25-20-15-10-5

Double-unders

Scaled “Annie”

50-40-30-20-10

Ab-mat Sit-ups

100-80-60-40-20

Singles

Time cap: 12 minutes

6.22.18

WOD

Metcon

“Nicole”

20 min AMRAP

Run 400m

Max-efforts Pull-ups

6.21.18

WOD

Metcon

“Karen”

150 Wallballs @ 20/14

Intermediate “Karen”

150 Wallballs @ 14/10

Scaled “Karen”

100 Wallballs @ 14/10

Time cap: 15 minutes

6.20.18

WOD

Metcon

“Jackie”

Row 1k

50 Thrusters @ 45/35

30 Pull-ups

Intermediate “Jackie”

Row 750m

35 Thrusters @ 45/35

30 Banded Pull-ups

Scaled “Jackie”

Row 500m

30 Thrusters @ 45/35

30 Ring Rows

Time cap: 10 minutes

6.19.18

WOD

Metcon

“Grace”

30 Clean & Jerks @ 135/95

Intermediate “Grace”

30 Clean & Jerks @ 95/65

Scaled “Grace”

30 Clean & Jerks @ 75/55

Time cap: 8 minutes