Author: Tanner Bland

Monday 7/30/18 WOD

Strength:

EMOTM X 8 minutes, AMRAP 9 and 10

3 Squat Snatch

Metcon:

5 Rounds

12 Power Snatch (65/95)

12 Burpees over the Bar

*10 minute cut-off*

Saturday 7/28/18 WOD

Metcon:

Teams of 4 Conga Style

5 Rounds

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

15 Kettlebell Swings (55/70)

12 Thrusters (65/95)

12/10 Cal Row

*25 minute cut-off. Next person can’t start movement until Partner in front finishes that movement. Ie as soon as p1 finishes wallballs they move to kbs and P2 starts wb’s, p3 can’t start wallballs until P2 finishes who can’t start kbs until p1 finishes.*

Friday 7/27/18 WOD

Strength:

3, 3, 2, 2, 1, 1

Split Jerk

Metcon:

30-20-10

Deadlifts (125/185)

Pistols

*8 minute cut-off*

Thursday 7/26/18 WOD

Metcon:

-Start with 60 Sit-ups-

6 Rounds

12 Toes 2 Bar

15 Wallballs (20/30 @ 9/10ft)

30 Double-Unders

-End with 60 Sit-ups-

*25 minute cut-off*

Wednesday 7/25/18 WOD

Strength:

5 x 4

Power Cleans

Metcon:

AMRAP X 10 minutes

8 Overhead Squats (75/115)

15 Kettlebell Swings (35/55)

*At least 6 Rounds to Rx*

Tuesday 7/24/18 WOD

Metcon:

-Run 200m-

15 Deficit Handstand Push-ups (45’s)

15 Chest 2 Bar Pull-ups

-Run 400m-

12 Deficit Handstand Push-ups (45’s)

12 Chest 2 Bar Pull-ups

-Run 800m-

9 Deficit Handstand Push-ups (45’s)

9 Chest 2 Bar Pull-ups

-Run 400m-

12 Deficit Handstand Push-ups (45’s)

12 Chest 2 Bar Pull-ups

-Run 200m-

15 Deficit Handstand Push-ups (45’s)

15 Chest 2 Bar Pull-ups

*22 minute cut-off. If this isn’t enough for your bad self, try it vested ?.*

Monday 7/22/18 WOD

Strength:

EMOTM X 8 minutes

3 Back Squats

Metcon:

21-15-9

Dumbbell Cleans (35/55)

Front Squats (95/135)

*8 minute cut-off*

Saturday 7/21/18 WOD

Partner WOD

Metcon:

AMRAP x 25 minutes

P1: Run 400m

P2: 100 Double-Unders

20 Partner Wallballs with Double Squats (20/30 @ 8ft)

12 Synchroed Power Snatch (65/95)

*P1 and P2 switch each Round, and work at the same time (running and DU’s). Wallballs are done 8ft apart and you must squat whether your doing the shot or catch so each partner will perform 10 wb shots each and 10 air squats. Power Snatches have to be on the ground at the same time and overhead at the same time.*

Friday 7/20/18 WOD

Strength:

Work up to a “2 Rep Max”

Squat Clean and Jerk

*Does not have to be unbroken*

Metcon:

5 Rounds

10 Dumbbell Hang Squat Cleans (35/50)

10 Thrusters (75/115)

*12 minute cut-off*

Thursday 7/19/18 WOD

Metcon:

-Start with 50 Cal Row-

4 Rounds

100m Farmers Carry (35/55)

10 Bar Facing Burpees

15 Shoulder 2 Overhead (65/95)

20 Pull-ups

-End with 50 Cal Row-

*25 minute cut-off*