Author: Tanner Bland

Wednesday 7/19/17 WOD 

Strength: 

5 x 4

Back Squats

Metcon:

3 Rounds 

30 Air Squats

20 Box Jump Overs (20/24)

*10 minute cut-off*

Tuesday 7/18/17 WOD 

Metcon:

5 Rounds

15 Clean and Jerks (95/135)

25 Pull-ups 

*20 minute cut-off*

Monday 7/17/17 WOD 

Strength:

EMOTM X 10 minutes

Odd- 8 Deadlifts
Even- 100m Sprint

Metcon:

21-15-9

Thrusters (75/115)

Burpees Over the Bar 

*10 minute cut-off*

Saturday 7/15/17 WOD 

Metcon:

30-20-10 

Cal Row

Power Snatch (65/95)

Handstand Push-ups

*20 minute cut-off*

Friday 7/14/17 WOD 

Strength:

Reverse Tabata x 8 minutes

Squat Cleans

*Reverse Tabata meaning 10s on 20s off. Score is total reps.*

Metcon:

AMRAP X 10 minutes

8 Chest 2 Bar Pul-ups

16 GHD Sit-ups or 24 Sit-ups

*At least 6 Rounds to Rx*

Thursday 7/13/17 WOD 

Metcon:

50-40-30-20-10-20-30-40-50

25-20-15-10-5-10-15-20-25

10-8-6-4-2-4-6-8-10

Double-Unders

Wallballs (20/30 @ 9/10ft)

Push/Split Jerks (125/185)

*24 minute cut-off*

Marathon training:

1600m-800m-400m-800m-1600m

20-30-40-30-20

10-8-6-8-10

Run

Wallballs (14/20 @9/10ft)

Push/Split Jerks (125/185)

*40 minute cut-off*

Wednesday 7/12/17 WOD 

Strength:

5 x 6 

Bench Press

Metcon:

8 minute Ladder 

1 Burpee Box Jump Over (20/24)

2 OAA Dumbbell Snatch (45/70)

*At least through 14 DB Snatch to Rx*

Tuesday 7/11/17 WOD 

Metcon:

2 Rounds

40 Back Rack Lunges (95/135)

30 Power Cleans (95/135)

20 Thrusters (95/135)

10 Muscle-Ups

*This one is going to be challenging, make sure you scale weight accordingly. 25 minute cut-off.*

Monday 7/10/17 WOD 

Strength:

4, 4, 3, 3, 2, 2 

Overhead Squat

Metcon:

AMRAP X 10 minutes

4 Burpees Over the Bar

6 Power Snatch (75/115)

8 Dumbbell Shoulder 2 Overhead (35/50)

*At least 6 Rounds to Rx*

Friday 7/7/17 WOD 

Strength:

5 x 5 

Deadlifts

Metcon:

4 Rounds

10 Dumbbell Step-ups (35/50 @ 20/24)

12 Hang Cleans (105/155)

14 Kettlebell Swings (45/70)

*12 minute cut-off*