Author: Tanner Bland

Saturday 6/24/17 WOD

Partner WOD 

Metcon:

2 Rounds

60 Toes 2 Bar

60 Goblet Squats (45/70)

60 Thrusters (65/95)

*25 minute cut-off. Split reps however you see fit.*

Friday 6/23/17 WOD 

Strength:

EOMOTM X 12 minutes

10 Touch and Go Power Cleans

Metcon:

AMRAP X 10 minutes 

6 Burpee Box Jump Overs (20/24)

6 Kettlebell Snatch One Arm (35/55)

6 Kettlebell Snatch Other Arm (35/55)

*At least 6 Rounds to Rx*

Thursday 6/22/17 WOD 

Metcon:

-Start with 75 Double-Unders-

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

45 Shoulder 2 Overhead (75/115)

60 Pull-ups

45 Shoulder 2 Overhead (75/115)

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

-End with 75 Double-Unders-

*20 minute cut-off*

Wednesday 6/21/17 WOD 

Strength:

3, 3, 3, 2, 2, 2

Back Squats

Metcon:

5-10-15-20

Cal Row

Squat Cleans (95/135)

*12 minute cut-off*

Tuesday 6/20/17 WOD 

Metcon:

6 Rounds

7 Power Snatch (95/135)
14 Ring Dips

21 GHD Sit-ups or 28 Sit-ups

*25 minute cut-off*

Monday 6/19/17 WOD 

Strength:

3, 3, 3, 2, 2

Deadlifts

Metcon:

12-9-6

Deadlifts (205/315)

21-15-9

Dumbbell Thrusters (35/55)

*10 minute cut-off*

Saturday 6/17/17 WOD

Metcon:

25-20-15-10-5

Cal Row
Overhead Squats (75/115)

-Rest 2 Minutes-

5-10-15-20-25

Toes 2 Bar

Kettlebell Swings (45/70)

*22 minute cut-off*

Friday 6/15/17

Strength:

Every 1:30 x 8 Rounds

2 Push-Press

Metcon:

9 Minute Ladder

2 Power Cleans (95/135)

3 Shoulder 2 Overhead (95/135)

*At least through 15 S2OH to Rx*

Thursday 6/15/17 WOD 

Metcon:

12 Burpees Over the Bar

15 Back Squats (125/185)

800m Run

12 Burpees Over the Bar

15 Back Squats (125/185)

400m Run

12 Burpees Over the Bar 

15 Back Squats (125/185)

800m Run

12 Burpees Over the Bar 

15 Back Squats (125/185)

400m Run

*28 minute cut-off*

Wednesday 6/14/17 WOD

Strength:

3, 3, 3, 2, 2, 2

Power Snatch

Metcon:

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

Wallballs (20/30 @ 9/10ft)

Deadlifts (155/255)

*10 minute cut-off*