2.16.19

WODConditioning
10 min EMOM
O: 100’ Sled Push
E: 100’ Sled Pull

Metcon
5 RFT
10 Hang Power Snatches @ 95/65 (RX+ 135/95)
10 Box Jumps @ 30/24” (RX+ 36/30”)

2.13.19

WODAccessory
Handstand Progressions
RX+: 4x25’ Handstand Walk
RX: Freestanding Handstand Holds/HSPU 5x5
SC: Handstand Holds/Bear crawls 5x100’

Metcon
10 Rounds E2M
5 Deadlifts
30 second handstand hold
RX: 225/155
RX+: 315/225; 25’ HSW

2.12.19

WODStrength
10 min EMOM
4 Strict Press @ 60-65% 1RM

Metcon
7 min AMRAP
15 KB Swings @ 53/35
30 Double-unders (SC: 20 DUs; 75 singles)

2.11.19

WOD

Metcon
3 RFT
1k row
5 Rounds of Strict “Cindy”
**Courtesy of CrossFit.com 2/2/2019**

1.26.19

WODMetcon
Partner WOD
With a running clock, start
Double “Grace”
60 Clean & Jerks @ 135/95
At the 8 minute mark
100/80 Cal AAB
At the 16 minute mark
50 Devil Press @ 35/25