1/31/2018-WEDNESDAY WORKOUT

Skill EMOM for 12 minutes Odd- 12 Hang power snatches(95/65)(135/95) Even- 12 Back squats Metcon Every 3 minutes for 15 minutes 30 Sit-ups 15 AKBS(53/35)(70/53) Max Box Jumps(24/20)(30/24) Cashout 3x:90 side...

1/30/2018-TUESDAY WORKOUT

Strength 4×4 deadlifts, same weight across Metcon 10 rounds 3 power cleans (185/125)(205/155) 3 HSPU 3 Burpees over the bar Cashout 200m Farmer’s...

1/29/2018-MONDAY WORKOUT

Skill 3 rounds 500m row sprint Max toes to bar Rest as needed between rounds Metcon 12 Minute AMRAP 50 Wallballs(20/14)(30/20) 30 Double unders 10 C2B(muscle up) Cashout 100 hollow...

1/26/2018-FRIDAY WORKOUT

Metcon 30 Minute Amrap 500m run/500m row 10 AKBS (53/35)(70/53) 10 goblet Step ups (24/20)(53/35)(70/53) 10 Burpees *Alternate run/row every round Cashout 3 rope...