WODS

21 06 2017 – Wednesday – Bench Press

SWOD
Bench Press
5@ 65%, 5@ 75%, 5+ @ 85%

METCON
26 HR Push Up
400m Run
26 Am Swing 24/16
400m Run
26 K2E
400m Run
26 Deadlift 70/50
400m Run
26 Wall Ball
400m Run
26 Box Jump 24/20

20 06 2017 – Tuesday – Rope Climbs

SKILL
5 Legless Rope Climb / 12 Strict Pull Ups
2mins rest
4 Legless Rope Climb / 10 Strict Pull Ups
90s rest
3 Legless Rope Climb / 8 Strict Pull Ups
60s rest
2 Legless Rope Climb / 6 Strict Pull Ups

SWOD
EMOM 6
3x Power Clean > 3x Front Squat > 3x Power Jerk

METCON
1) 5 BMU / 10 C2B
2) 10 HSPU