4.4.17

WOD

Metcon

“Cindy”

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

3.23.17

WOD

Conditioning

Tabata Burpee

Metcon

3RFT:

40 Air Squats

30 KB Swings @ 53/35

20 Hollow rocks

100’ Farmers Carry @ 53/35

3.21.17

WOD

Metcon

25 min EMOM

3 TnG Power Cleans

3.20.17

WOD

Strength

10 min EMOM

3 Strict Press

Metcon

10 min AMRAP

3, 6, 9 ascending Thrusters @ 115/75 (Sc: 75/55)

35 Double-unders (Sc: 70 singles)

3.15.17

WOD

Conditioning

AAB 4 min max calorie

Metcon

3 RFT

7 Strict Pull-ups

14 Power Cleans @ 135/95

21 Slamballs @ 30