Author: Tanner Bland

Tuesday 9/5/17 WOD 

Metcon:

5 Rounds

20 Cal Row

8 Squat Snatch (95/135)

16 Handstand Push-ups

*25 minute cut-off*

Monday 9/4/17 WOD 

Happy Labor Day!

Strength: 

4 x 10

Back Squats

Metcon:

30-20-10

7-5-3

Thrusters (65/95)

Muscle-Ups

*10 minute cut-off. Triple the pull-ups/ring rows for scaling*

Saturday 9/2/17 WOD

Metcon:

Teams of 2:

100 Double-Unders (Each)

80 Cal Row

60 Toes 2 Bar

40 Synchronized Burpees Over the Bar

20 Synchronized Squat Cleans (115/165)

*20 minute cut-off*

Friday 9/1/17 WOD 

Strength:

5 x 5 

Overhead Squats

Metcon:

AMRAP X 10 minutes

25ft Handstand Walk

8 Clean and Jerks (95/135)

*At least 5 Rounds to Rx*

Thursday 8/31/17 WOD 

Metcon:

4 Rounds

20 Deadlifts (125/185)

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

400m Run

*25 minute cut-off*

Wednesday 8/30/17 WOD 

Strength:

5 x 3 

Power Snatch

*They do not have to be unbroken but they do have to be right in a row*

Metcon:

8 minute Ladder

1 Dumbbell Power Clean (35/55)

1 Burpee Box Jump Over (20/24)

*At least through 9 Burpee Box Jump Overs to Rx. You may NOT use your hands on the Jump Overs.*

Tuesday 8/29/17 WOD 

Metcon:

90-60-30-60-90

30-20-10-20-30

15-10-5-10-15

Double-Unders

Pull-ups

Back Squats (135/205)

*24 minute cut-off*

Monday 8/28/17 WOD 

Strength:

6 x 3

Push-Jerks

Metcon:

AMRAP X 10 minutes

8 Kettlebell Swings (45/70)

8 Handstand Push-ups

*At least 7 Rounds to Rx*

Saturday 8/26/17 WOD 

Metcon:

20 Handstand Push-ups

30 OAA Dumbbell Snatch (4570)

40 WallBalls (20/30 @ 9/10ft)

50 Cal Row

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

30 OAA Dumbbell Snatch (45/70)

20 Handstand Push-ups

*20 minute cut-off*

Friday 8/25/17 WOD 

Strength:

Every 20 seconds x 6 minutes

2 Touch and Go Clean and Jerks

Metcon:

Mixed Tabata (25 seconds on, 5 Seconds off)

6 Rounds

Hollow Body Hold

Side V-Sit Right Side

Side V-Sit Left Side

Sit-ups 

*Mixed Tabata meaning you cycle through the movements every 25s/5s section. So each round lasts 2 minutes total, and you will perform all 4 movements every round.*

https://youtu.be/ZNmhV3UZIfA