Month: April 2019

2 RFT:
30 Thrusters (95/65)
75 DU
15 T2B

24min Alt. EMOM
– 15/12 Cal Row
– 5 Burpee Box Over (50/35×2)(20″)
– 15/12 Cal AB

20mins to Complete:
-10RM Backsquat
-1X10 Backsquat (-10% of 10RM)
-1X10+ Backsquat (-15% of 1X10)

For Time:
800m Run
50 Pushups
800m Run

*May modify Run if needed
*Modify as Needed
*15min Time Cap

20mins to complete:

– Daily heavy single front squat with :03 pause
-1X3 with 85% from heavy single
-1XME with 90% from 1X3

14min AMRAP: (Partner WOD)
12 Cal row
9 S2O (135/95)
6 Burpee

*modify as needed
*Partners alt movements

6X2 Sumo Pause Deadlifts (:02 pause 3″ off ground each rep) (light/mod)

8min Alt Tabata:

Hollow Body Hold
5 Hamstring Curl (elevated)(Medball)