Wednesday, February 28, 2018

WOD:

Kelly(or ish)

RX – 3 rounds for time

  • 400 Meter Run (500 m. row or 20/15 calorie Assault Bike)
  • 30 Box Jumps 20/16
  • 30 Wall Ball 20/14

RX+ – 5 rounds for time

  • 400 Meter Run (500 m. row or 20/15 calorie Assault Bike)
  • 30 Box Jumps 24/20
  • 30 Wall Ball 20/14

Fitness – 4 rounds for time

  • 175 Meter Run (200 m. row or 10/7 calorie Assault Bike)
  • 20 Box step-ups 20/16
  • 10 Wall Ball 14/8

Tuesday, February 27, 2018

Strength/Skill:

Back Squat

3×5 @75% 1RM

 

MetCon:

18 minute AMRAP

RX

  • 12 Burpees
  • 10 Box Jump Overs 20/16
  • 100 Single-unders

RX+

  • 15 Burpees
  • 12 Box Jump Overs 24/20
  • 50 Double-unders

Fitness

  • 10 Push-ups
  • 10 Air Squats
  • 10 Box Step-ups 20/16
  • 50 Single-unders