4.30.19

WOD

Conditioning

10 min EMOM

O: 100’ Sled Push

E: 100’ Sled Reverse Pull

Metcon

3 RFT

20 Single-arm DB S2O @ 35/25 (RX+ 50/35)

100’ Bear Crawl (RX+ 30’ HSW; Int 15’ HSW)

50 Double-unders (SC: 35 DUs; 125 singles)

4.29.19

WOD

Strength

Sumo Deadlift

3x5; 3x3; 4x1

4.27.19

WOD
Strength
Power Snatch
5, 5, 3, 3, 1, 1

Metcon
3 RFT
25 Slamballs @ 30/20
3 Rope Climbs

4.26.19

WOD
Metcon
Run 1 mile
At 11 minute mark
3 Rounds Double “Cindy”
10 Pull-ups
20 Push-ups
30 Air Squats
Run 400m
3 Rounds Double “Cindy”
10 Pull-ups
20 Push-ups
30 Air Squats
RX+: 20/14lb vest

4.25.19

WOD
10 min EMOM
2 High Hang Squat Clean @ 65-70% 1RM

Metcon
Row 2k
Rest same time as 2k row
Row 1k
Rest same time as 1k row
Row 500m
Score: Total row time.