Author: Tanner Bland

Friday 7/6/18 WOD

Metcon:

5 Rounds

12 Clean and Jerks (95/135)

18 Toes 2 Bar

400m Run

*30 minute cut-off*

Tuesday 7/3/18 WOD

Metcon:

AMRAP X 20 minutes

8 Front Rack Lunges (95/135)

10 Chest 2 Bar Pull-ups

12 Kettlebell Swings (45/70)

*At least 6 Rounds to Rx*

Monday 7/2/18 WOD

Strength:

6 x 2

Split Jerks

Metcon:

5 Rounds

10 Power Cleans (75/115)

15 Shoulder 2 Overhead (75/115)

*8 minute cut-off*

Saturday 6/30/18 WOD

Partner WOD

Metcon:

4 Rounds

40 Cal Row

30 Handstand Push-ups

20 Squat Snatch (95/135)

*Split reps however you see fit. Option for a 5th round if your feelin froggy ?.*

Friday 6/29/18 WOD

Strength:

5 x 3

Deadlifts

Metcon:

15-9-6

Thrusters (95/135)

Bar Muscle-ups

*10 minute cut-off*

Thursday 6/28/18

Metcon:

AMRAP X 22 minutes

15/25 GHD/Sit-ups

12 Power Snatch (65/95)

12 Box Jumps (24/30)

*At least 8 Rounds to Rx*

Wednesday 6/27/18 WOD

Strength:

EOMOTM X 10 minutes

5 Strict/Weighted pull-ups with negative

Metcon:

10 minute Ladder

2 OAA Dumbbell Snatch (50/70)

3 Push-ups

*At least through 21 Push-ups to Rx*

Tuesday 6/26/18 WOD

Metcon:

21-15-9-15-21

Power Cleans (95/135)

Back Squats (95/135)

Wallballs (20/30 @ 9/10ft)

*22 minute cut-off*

**Challenge: (105/155) Cleans/BS’s**

Monday 6/25/18 WOD

Strength:

3,3,3,2,2,2

Push-Press

Metcon:

AMRAP X 8 minutes

8 Ring Dips

10 Handstand Push-ups

*At least 5 Rounds to Rx*

Saturday 6/23/18 WOD

Partner WOD

Metcon:

AMRAP X 20 minutes

4 Clean and Jerks (105/155)

10 Toes 2 Bar

6 Burpee Box Jump Overs

*Partners alternate movements. At least 10 Rounds to Rx.*