4.13.17

​WOD

Metcon

25 T2B

50 Wallballs @ 20/14

25 Pull-ups

50 Double-unders (Sc: 35 DUs or 3/1 singles)

25 Box Jumps @ 24/20

50 KB Swings @ 53/35

25 Burpees

Time cap: 40 minutes

4.4.17

WOD

Metcon

“Cindy”

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

3.22.17

WOD

Accessory

Muscle-up/Pull-up Progression

Beg: 5x5 strict pull-ups (w/ or w/o band)

Int: 5x7-10 strict pull-ups or BMU/MU progressions

Adv: 5x3-5 BMU or MU

Metcon

For time

750m row

30 C2B (RX+: 10 RMU/BMU; Sc: 30 Pull-ups or Jumping C2B)

30 Push-ups

350m row

15 C2B (RX+: 5 RMU/BMU; Sc: 15 Pull-ups or Jumping C2B)

15 Push-ups

750m row

Time cap: 16 mins

3.21.17

WOD

Metcon

25 min EMOM

3 TnG Power Cleans

3.13.17

WOD

Strength

10 min EMOM

3 Front Squats @ 70-75% 1RM

Metcon

10 min EMOM

O: 15 Wallballs @ 20/14

E: 40 Double-unders (Scale: 25 DUs or 2/1 singles)