9.21.17

WOD

Metcon

Start with 400m run

Then at 3 minute mark

10 min AMRAP

10 Wallballs @ 20/14 (RX+ 30/20)

10 Burpees to 6” target

Then

400m run

7.14.17

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

15 min AMRAP

15 Pull-ups (RX+ every even round: 6 BMU or 15 C2B)

30 Double-unders (SC: 20 DUs or 2/1 singles)

15 SDHP @ 95/65

30 Double-unders (SC: 20 DUs or 2/1 singles)

7.13.17

WOD

Strength

10 min EMOM

2 High Hang Squat Snatch @ 70-75% 1RM

Metcon

4 RFT

10 Power Snatches @ 95/65 (RX+ 135/95)

10 Bar-facing Burpees

7.11.17

WOD

Strength

Bench Press 5x10

Metcon

10 min AMRAP

20 Back Squats @ 95/65

20 Push-ups

6.27.17

WOD

Strength

Strict Pull-ups 5x7-10

Adv: Weighted

RX: Strict/Body-weight

Sc: Negatives/Banded pull-downs

Metcon

3 RFT

30 Wallballs @ 20/14 (RX+ Unbroken)

20 C2B (RX+ 8 Ring Muscle-ups)

30 Push-ups