WODS

21 03 2019 – Thursday – Pull Ups

SWOD
RX+- 3×5 Weighted Pull Up
RX – 3x Max Effort Kipping Pull Up
Sc1- Tabata Kip
Sc2- 5x 15s Hang + 5 Ring Row
——————-
METCON
EMOM 24

Odd – 12 Cal Row
Even – 12 Burpee

19 03 2019 – Tuesday – Strict Press

SWOD
1. Strict Press
4×2 @ 87.5%

2. Accumulate 2min HS Hold

3. 2x30s HS Shift L-R
——————
METCON
AMRAP 12

12 C2B Pull Up
9 Ground to Overhead 60/45
6 HSPU

15 03 2019 – Friday – 21-15-9

SWOD
EMOM 5
RX – 20s Unbroken Kipping Pull Up
Sc – 2-5 Strict Pull Up / 3×5 Negative Pull Up
——————
METCON

1200m Run
21 Shoulder to Overhead 70/50
15 Back Squat
9 Snatch
1200m Run