WOD

Row, Pull Ups, Renegade Rows, Box Jumps

Metcon:
In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time: Max Rounds of:
5 Pull-ups
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
Rest 60s between rounds

read more

Handstands, Kettlebell Swings, Rope Climbs, Push Press

Skill Work:
EMOM 10:
ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)
EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts

Metcon:
EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 2 Rope Climbs

read more

Paused Back Squat, Bench Press, Farmer Carry, RDLs, Reverse Lunge

Strength:
1) Back Squat with a pause: 3 x 5, 3 x 3, adding weight each set. Rest 2:00
– 1 ONE THOUSAND pause on each rep
2) Bench Press: 3 x 10, 3 x 5, adding weight each set. Rest 2:00
– Medium Grip

Metcon:
10:00 AMRAP:
100 ft. Farmers Carry AHAP
8 Barbell Romanian Deadlifts
12 Front Rack Reverse Lunges (6 each)

read more