Author: Tanner Bland

Friday 6/22/18 WOD

Strength:

4 x 7

Back Squats

Metcon:

21-15-9

Cal Row

Power Snatch (75/115)

*10 minute cut-off*

Thursday 6/21/18 WOD

Metcon:

8 Rounds

8 Front Rack Lunges (95/135)

8 Dumbbell Ground 2 OH (35/55)

8 Strict Handstand Push-ups

*20 minute cut-off*

Wednesday 6/20/18 WOD

Strength:

4 x 8

Deadlifts

*Must be unbroken*

Metcon:

50-40-30-20-10

20-16-12-8-4

10-8-6-4-2

Sit-ups

Burpees Over the Bar

Squat Snatch (105/155)

*12 minute cut-off*

Tuesday 6/19/18 WOD

Metcon:

4 Rounds

12 Push-Press (95/135)

20 Pull-ups

50 Double-Unders

*20 minute cut-off. You have the option of a 5th round if you finish under the 20 minute cap.*

Monday 6/18/18 WOD

Strength:

3,3,2,2,1,1

Squat Cleans

Metcon:

AMRAP X 10 minutes

6 OAA Dumbbell Snatch (55/70)

8 Power Cleans (105/155)

10 Pistols

*At least 5 Rounds to Rx*

Saturday 6/16/18 WOD

Partner WOD

Metcon:

100 Kettlebell Swings (55/70)

100 Pull-ups

100 Power Cleans (95/135)

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

Friday 6/15/18 WOD

Thursday 6/14/18 WOD

Wednesday 6/13/18 WOD

Tuesday 6/12/18 WOD