Friday WOD

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Strength:

EMOTM X 8 minutes

Barbell Complex

1 Squat Snatch

1 Hang Squat Snatch

2 Overhead Squats

*try to find a heavy weight that you can complete this barbell complex for all 8 minutes, remember once you start the complex you can not drop the bar until you have completed all movements*

Metcon:

AMRAP X 10 minutes

10 Back Rack Lunges (93/135)

10 Burpees

10 Dumbell Thrusters (35/55)

*@ least 4 rounds to Rx*

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Thursday WOD

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Metcon:

AMRAP X 5 minutes

7 Handstand Push-ups

10 Deadlifts (153/225)

-Rest 2 minutes-

AMRAP X 5 minutes

5 Hang Clean (93/135)

7 Front Squat (93/135)

-Rest 2 minutes-

AMRAP X 5 minutes

7 Shoulder to Overhead (93/135)

10 Pull-ups

-Rest 2 minutes-

AMRAP X 5 minutes

10 Wallballs (14/20 @ 9/10ft)

10 OAA Dumbbell Snatch (55/70)

*Only full rounds and half rounds count towards your score, @ least 15 total rounds to Rx*

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Wednesday WOD

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Strength:

EMOTM X 10 minutes

Odds- 8 Weighted Push-ups

Evens- 8 Ring Rows

*Make the Ring Rows as difficult as possible, elevate your feet to make them even harder*

Metcon:

2 Rounds

25 Ring Dips

30 Box Jumps (24/30)

40 Kettlebell Swings (35/55)

*12 minute cut-off*

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Sunday open gym

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I will be there from 3:00-5:00 today if anyone wants to get in and do a workout they missed this week, work on some skills, or hit a benchmark. See you then! And if you were planning on going at 5 and I messed your schedule up I can hang out a little after 5 so if you get in there by like 430ish I don’t have a problem hanging out until you are done. 

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Saturday WOD and Times

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Metcon:

100 Sit-ups

50 Front Squats (63/95)

40 Pull-ups

30 OAA Dumbbell Snatch (55/70)

20 Burpee Box Jump Overs (20/24)

10 Wall Climbs

*22 minute cut-off*

I will be running a 9:00, 10:00, and 11:00 today. No Noon class today sorry! Hope to see you there!

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Friday WOD

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Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

5 Push Press (not jerk)

Metcon:

7 minute ladder

3 Hang Cleans (83/125)

2 Handstand Push-ups 

*must get through at least 12 Handstand Push-ups to Rx*

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Wednesday WOD

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Strength:

EMOTM X 10 minutes

Odd- Max Strict Pull-ups 

Even- 30 second Handstand Hold

*50 second time limit on the pull-ups, add weight if you need to*

Metcon:

21-15-9

Power Cleans (93/135)

Ring Dips

Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*

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