Wednesday, July 18, 2018

Warm-up:

1 round

  • 15 KB Swing
  • 12 HR Push-up
  • 9 Pull-up

 

WOD:

Nate

20 min. AMRAP

RX+

  • 2 MU
  • 4 Handstand PU
  • 8 KB Swing 70/53

RX

  • 2 Strict Pull-up
  • 2 Strict Dip
  • 4 Handstand PU
  • 8 KB Swing 53/35

Fitness/Recovery

  • 7 Push-up
  • 9 Sled Pull 55/35
  • 11 KB Swing 44/25

Tuesday, July 16, 2018

Warm-up:

1 round

  • 10 SB Squat Clean
  • 10 Slam Ball
  • 50 Reverse SU

 

Skill/Strength:

Clean

3×3 @ 85%

 

MetCon:

4 rounds for time

12 min. cap

RX+

  • 10 Power Clean 135/93
  • 20 K2E
  • 30 DU

RX

  • 10 Power Clean 95/63
  • 20 K2E
  • 30 DU

Fitness/Recovery

  • 10 Power Clean 65/53
  • 20 Sit-up
  • 50 SU