6.28.18

WODMetcon
30 Push-ups
Then
3 Rounds
30/24 Calorie row
15 OTR Burpees
30 Ab-mat Sit-ups
Then
30 Push-ups

6.12.18

WOD

Strength

Bench Press/Pendlay Row Superset

5x12

Metcon

3 RFT

25 Slamballs @ 30/20

75 Double-unders (SC: 50 DUs or 125 singles)

6.9.18

WODAccessory
5 min EMOM
RX+: 2 Rope Climbs
RX: 1 Rope Climb
SC: Rope holds/1 Climb to 12’/3 Rope Pulls

Metcon
5 RFT
30 sec Accumulated Rig Hang
10 DB Push Press
100’ 2 DB Overhead Walk
20 Push-ups
RX+: 50/35
RX: 35/25
SC: 25/15

6.6.18

WODStrength Accessory
10 min EMOM
O: Strict Pull-ups
E: Ring Dips
RX+: 7 Reps
RX: 5 Reps
Sc: 7 reps with scaled movement

Metcon
3 RFT
20 Pull-ups (RX+ C2B)
40 Double-unders (RX+ 60 DUs)

6.5.18

WOD
Strength
5 min EMOM
2 High Hang Squat Snatch @ 70% 1RM

Rest 2 mins

5 min EMOM
2 Hang Squat Snatch @ 75% 1RM

Rest 2 mins

5 min EMOM
2 Low Hang Squat Snatch @ 80% 1RM

Rest 2 mins

5 min EMOM
2 Squat Snatches @ 85% 1RM