9.25.19

Strength
Back Squat
2x8; 2x6; 2x4; 2x2; 1x12 @ weight used for 2x6

1.18.19

WOD

Accessory

Accumulate 90 sec hollow body holds

Metcon

3 RFT

25 T2B

15 HSPU

Squat Snatches (7 reps rd 1;5 reps rd 2;3 reps rd 3)

M: 95/115/135 (RX+ 135/155/175)

F: 65/80/95 (RX+ 95/105/120)

Time cap: 15 minutes

5.18.16

WOD

Strength

Pendlay Rows 5x10 w/ 30 sec plank hold after each set

Metcon

500m row buy-in

3 RFT

20 DB Push Press @ 35/25 (RX+ 45/35)

20 Box jumps @ 24/20 (RX+ 30/24)

500m cash-out

5.14.16

WOD

Partner WOD

150 Wallballs @ 20/14

2k row

75 HSPU

2k row

150 Slamballs @ 30

Movement can be split-up as necessary, but must be performed in order.

5.13.16

WOD

Strength

10 min EMOM

3 Front Squats @ 70-75% 1RM

Metcon

4 RFT

10 S2O @ 115/80 (RX+ 155/105)

20 Box-Jump Overs @ 24/20

40 Double-unders (2/1 scale or 20 DUs)