3.21.19

WODAccessory
Vertical Jump Test

Metcon
30 min EMOM
1: 30 Double-unders (RX+ 45 DUs; SC 75 singles)
2: 100’ Sled push
3: 15 Russian KB Swings

3.20.19

WODMetcon
2k row

Accessory
10 min EMOM
O: Handstand Work (RX: 10’ HSW; RX+ 25’ HSW; Sc: 30 sec Handstand Hold)
E: Strict Pull-ups (RX: 5; RX+ 7; Sc: 7 Banded Pull-ups/Ring Pull-ups/Ring Rows)

3.19.19

WODMetcon
AMRAP
10 Deadlifts
30 second hold
RX: 75% BW
RX+: 100% BW
SC: 50% BW

Rest 5 minutes
AMRAP
10 S2O
30 second overhead hold
RX: 50% BW
RX+: 60% BW
SC: 40% BW

Gymnastics Accessory
8 min EMOM
RX: 5 T2B
RX+ 7 T2B
SC: T2B Progressions

3.18.19

WODStrength
Work to heavy complex
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

Accessory
V-Sit and Reach Test

3.7.19

WODMetcon
“Death by Front Squat”
M: SC: 95; RX: 135; RX+ 185
F: SC: 65; RX: 95; RX+ 125
Weight must start from the ground.  Squat clean of first rep is permitted.

Rest 5 minutes

“Death by Burpees”