11.2.19

Strength
Reverse Grip Bent Rows 5x10

Metcon
16 min EMOM
1: 100’ Empty Sled
2: 10 SDHP @ 95/65
3: 8 T2B
4: 2 Rope Climbs

10.28.19

Metcon
10 Rounds E3M
20 Wallballs @ 20/14
10/7 Calorie AAB

10.26.19

Metcon
Partner WOD
25 min AMRAP
30 DB Push Press @ 35/25
30 Ring Rows
40 Ab-mat Sit-ups
40 Calorie Row

10.24.19

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

Metcon
20 min EMOM
1: 5 Hang Power Cleans @ 115/80 (RX+ 155/105)
2: 8 OTB Burpees
3: 30 sec HS Hold (RX+ 30’ HSW; Int: 15’ HSW)
4: 9/6 Calorie AAB

10.23.19

Strength
5 min EMOM
2 Back Squat @ 80-85% 1RM
Rest 3 minutes
5 min EMOM
1 Back Squat @ 90% 1RM

Metcon
9-7-5
Squat Snatch @ 95/65 (RX+ 135/95)
18-14-10
Box Jumps @ 30/24 (RX+ 36/30)