5.9.17

WOD

Strength

Back Squat 6x1

Metcon

7 min AMRAP

20 KB Swings @ 53/35 (RX+ 70/53)

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

5.3.17

WOD

Strength

Bench Press 5x10 @ 65-68% 1RM

Metcon

10 min AMRAP

10 Ring Dips

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

4.6.17

WOD

Conditioning

Tabata AAB

Score total calories

Strength

5 Rds E90S

5 Deadlifts @ 75% 1RM

Rest 4 minutes

Max Effort TnG Deadlift @ 65% 1RM

Score is weight and reps

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