1.23.17

WOD

Strength

Front Squat 5x5

Metcon

4 RFT

15 C2B (RX+: Rd1/3 RMU R2/4 BMU; Scale Pull-ups or Jumping C2B)

15 Hang Power Snatches @ 95/65

Time cap: 12 mins

1.20.17

WOD

Strength

10 min EMOM

3 Deadlift @ 75-80% 1RM

Metcon

4 RFT

1k AAB

20 Box Jumps @ 24/20

1.18.19

WOD

Accessory

Accumulate 90 sec hollow body holds

Metcon

3 RFT

25 T2B

15 HSPU

Squat Snatches (7 reps rd 1;5 reps rd 2;3 reps rd 3)

M: 95/115/135 (RX+ 135/155/175)

F: 65/80/95 (RX+ 95/105/120)

Time cap: 15 minutes

1.17.17

WOD

Metcon

Partner WOD

3k row buy-in

100 Slamballs

100 Burpees

3k row cash-out

Slamballs/Burpees can be split as necessary.

1.14.17

WOD

Metcon

30/24 Calorie AAB buy-in

“Grace”

30 Clean & Jerks @ 135/95

Total time cap 10 mins

Rest 3 minutes

“Isabel”

30 Snatches @ 135/95 (Time cap 7 mins)

35/30 Calorie row cash-out

Total time cap 10 mins