WOD 9.16.19

Strength:

Strict Press

5x3 (e3m)

Metcon:

AMRAP 20

100 BFSU

100 Hand Release Push Ups

100 BB Thrusters 45/35

100 BB Hang Power Snatches

WOD 8.28.19

Metcon:

Happy Birthday Mary!!

72 Calories

72 Ring Rows

72 DB Step Ups

For Time:

Strength:

EMOM 10 ALT

2 Power Snatches

2 Snatch Balances

WOD 8.22.19

Metcon:

30/22 Assault Bike Calories

160 ft sandbag carry

3x (rest as needed between rounds)

Skill:

-Handstand Walk

-Muscle Up

WOD 8.21.19

Strength:

EMOM 10 ALT

-5 Strict Press

:45 Plank

Metcon:

50 Double Unders

50 BFSU

5 Squat Snatches 135/95

40 DU

40 BFSU

4 Squat Snatches

30 DU

30 BFSU

3 Squat Snatches

20 DU

20 BFSU

2 Squat Snatches

10 DU

10 BFSU

1 Squat Snatch

For Time: