Author: Tanner Bland

Monday 9/18/17 WOD 

Strength:

5 x 6 

Deadlifts

*Must be unbroken*

Metcon:

4 Rounds

12 Hang Snatch (75/115)

16 Dumbbell Step-ups (25/45)

*12 minute cut-off*

Saturday 9/16/17 WOD 

Metcon:

AMRAP X 22 minutes

15 Pull-ups

7 Squat Cleans (110/165)

45 Double-Unders

*At least 6 Rounds to Rx*

Friday 9/15/17 WOD 

Strength:

2, 2, 2, 1, 1, 1

Split Jerk

Metcon:

5-10-15-20-25

Shoulder 2 Overhead (95/135)

Burpees Over the Bar

*12 minute cut-off*

Thursday 9/14/17 WOD 

Metcon:

-Start with 800m Run-

30-20-10 (45-30-15)

Air Squats

OAA Dumbbell Snatch (55/70)

GHD Sit-ups (Sit-ups)

-End with 800m Run-

*20 minute cut-off. If your doing regular sit-ups, those reps will be 45-30-15 everything else is the same.*

Wednesday 9/13/17 WOD 

Strength:

5 x 5 

Back Squats

Metcon:

AMRAP X 10 minutes 

3 Power Cleans 

6 Box Jump Overs (20/24)

9 Cal Row

*At least 7 Rounds to Rx*

Tuesday 9/12/17 WOD

Metcon:

4 Rounds

20 Toes 2 Bar

20 Ring Dips

20 Handstand Push-ups

20 Burpees

*25 minute cut-off*

Monday 9/11/17 WOD 

Strength:

Every 2 minutes x 6 Rounds

3, 3, 2, 2, 1, 1 

Squat Snatch

Metcon:

20-15-10-5

Kettlebell Swings (45/70)

Front Squats (105/155)

Wallballs (20/30 @ 9/10ft)

*10 minute cut-off*

Saturday 9/9/17 WOD 

Metcon:

Teams of 3

5 minutes Burpee Box Jumps (20/24)

-Rest 3 minutes-

5 minutes Toes 2 Bar

-Rest 3 minutes-

5 minutes Squat Cleans (95/135)

-Rest 3 minutes-

5 Minutes Thruster (95/135)

*Only 1 person works at a time. Score is total reps. Doesn’t matter the gender of partners.*

Friday 9/8/17 WOD

Strength:

3, 3, 3, 2, 2, 2

Push-Press

Metcon:

10 Minute Ladder

1 Power Snatch (75/115)

2 Overhead Lunges (75/115)

3 Shoulder to Overhead (75/115)

*At least through 15 S2OH to Rx*

Thursday 9/7/17 WOD 

Metcon:

AMRAP X 20 minutes

8 Power Cleans (105/155)

12 Chest 2 Bar Pull-ups

200m Run

*At least 6 Rounds to Rx*