7.31.20

Metcon
“Grace”
30 Clean & Jerks @ 135/95 

Intermediate “Grace”
30 Clean & Jerks @ 95/65

Scaled “Grace”
30 Clean & Jerks @ 75/55

Skill Development
10 min EMOM
O: 30 sec Handstand holds (RX+ 30’ HSW; Int: 15’ HSW)
E: 10/7 Calorie AAB

7.30.20

Metcon
“Amanda”
9-7-5
Muscle-ups
Squat Snatch @ 135/95

Intermediate “Amanda”
12-9-6
C2B
Ring-Dips
9-7-5
Squat Snatch @ 115/80 

Scaled “Amanda”
21-15-9
Ring Pull-ups/Ring Rows
Box Dips
9-7-5
Squat Snatch @ 75/55

Skill Development
10 min EMOM
O: 10 GHD Sit-ups
E: 10/7 Calorie Row

7.29.20

Metcon
“Linda”
10 to 1
Deadlift @ 1.5x body-weight
Bench Press @ 1x body-weight
Squat Clean @ .75x body-weight

7.28.20

Metcon
“Mary”
20 min AMRAP
5 HSPU
10 Alternating Pistols
15 Pull-ups

7.27.20

Metcon
“Kelly”
5 RFT
400m Run
30 Box jumps @ 24/20”
30 Wallballs @ 20/14