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WOD 02.14.19

“STRENGTH” 3 Rounds: ME Weighted Ring Dips 20 Kipping Pull-Ups -Rest 1 Minute Between Movements-   3 Rounds: 8 Single Arm KB Push Press / arm (5 Sec Negative) 12 Bench Lying Lateral Raises 20 KB Dead Bugs (controlled tempo)

WOD 02.12.19

“METCON” For Time: 30 Strict Pull-Ups 100 Abmat Sit-Ups 30 Strict Pull-Ups *EMOM including minute one: 6 DB Box Step Overs (50/35)   “STRENGTH” In 12 Minutes: Build to a 5RM Back Squat

WOD 02.07.19

“STRENGTH/SKILL” ME Double Under Attempt   3 Rounds: 25 Ring Push-Ups 45 Second HS Hold 15 Strict C2B Pull-Ups (Wide grip)   3 Rounds: 12 Seated Alternating DB Presses (Top/Down) 20 Ring Rows 25 V-Ups