5.7.19
/WOD
Metcon
“Helen”
3 RFT
21 KB Swings @ 53/35
12 Pull-ups
400m Run
Strength
10 min EMOM
5 Deadlifts
RX: 225/155
RX+ 275/185
SC: 185/125
WOD
Metcon
“Helen”
3 RFT
21 KB Swings @ 53/35
12 Pull-ups
400m Run
Strength
10 min EMOM
5 Deadlifts
RX: 225/155
RX+ 275/185
SC: 185/125
WOD
Metcon
21 Deadlifts @ 135/95 (RX+ 225/155)
21 HSPU
50’ Bear Crawl (RX+ 25’ HSW; RX- 10’ HSW)
Rest 1 minute
15 Deadlifts @ 185/125 (RX+ 275/195)
15 HSPU
75’ Bear Crawl (RX+ 35’ HSW; RX- 20’ HSW)
Rest 1 minute
9 Deadlifts @ 255/175 (RX+ 315/225)
9 HSPU
100’ Bear Crawl (RX+ 50’ HSW; RX- 25’ HSW)
WODStrength
8 x 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
WODMetcon
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Scaled version: 2 Rds of 50
Time cap: 35 minutes
WODMetcon
“Jerry”
1 mile run
2k row
1 mile run
Time cap: 32 minutes
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