4.24.19

WOD
Strength
6 min EMOM
4 Push Press @ 60-65% 1RM
Rest 2 minutes
Spent next 10 minutes working to heavy 1 rep Push Press

Metcon
21-15-9
Clean & Jerk @ 95/65
Between each round perform 100 double-unders (SC: 50 DUs; 200 singles)

4.23.19

WOD
Strength
10 min EMOM
O: 5-7 Strict Pull-ups
E: 5-7 Strict Ring Dips

Metcon
11 min AMRAP
7 HSPU (RX+ 5 Strict HSPU)
9 T2B (RX+ Unbroken)
11 Med-ball Sit-ups @ 14/10 (RX+ 20/14)

4.22.19

WOD
Metcon
4 RFT
4 Deadlifts @ 275/185
10 Bar-facing Burpees
22 DB Thrusters @ 35/25
10 Bar-facing Burpees
29 Box Jumps @ 24/20”
10 Bar-facing Burpees

4.20.19

WOD
Strength
Snatch Balance 5x2
Overhead Squat 5x5

4.19.19

WOD
Strength Superset
Seated DB Press 4x8
Seated DB Side Raises 4x15

Metcon
21-15-9
Calorie Row
Devils Press @ 35/25