WOD WOD Metcon (Time) 30 min AMRAP "CHAMPION" 2 RFT 25 HSPU 20 DL (135/95) (115/75) 15 OHS 10 burpee box jump over (24/20) 800m
WOD Strength+Skill 10 min EMOM — alternating Metcon (AMRAP – Reps) 6 pistols — 3 on each leg this is skill practice Metcon (AMRAP – Reps) 5
WOD Strength+Skill Deadlift (5×5) shoot for previous 5 rep on fourth set WOD Metcon (Time) "Stephen Russell" 100 DB squat clean (35/25) 3 burpee on
WOD Strength+Skill 12 min EMOM — alternating Metcon (AMRAP – Reps) 1 rope climb rx+ 2 Metcon (Distance) 1 tall box jump add some height each
WOD WOD Shoulder Press (5×5) shoot for previous 5 rep on fourth set WOD Metcon (Time) 800 m run 50 burpee 40 situp 30 OH
WOD Strength+Skill Back Squat (5×5) shoot for previous 5 rep on fourth set Metcon (AMRAP – Reps) 5×5 strict pullup perform 5 strict pullup between
WOD WOD Metcon (AMRAP – Rounds and Reps) 32 min AMRAP w/ partner 600m run (small block) 50 burpee to plate (45/35) 40 plate G2OH
WOD Strength+Skill Metcon (Distance) 5x 2min row 1min rest score is total distance over 5 rounds WOD repeat 04/02/19 Metcon (AMRAP – Rounds and Reps)
WOD Strength+Skill 12min EMOM alternating Metcon 7 squat therapy Metcon (Distance) 3 tall box jump Work up to a tall jump! Start with something you
WOD Strength+Skill Power Snatch (5×3) work up to a heavy set WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer