Author: Tanner Bland

Wednesday 3/22/17 WOD 

Strength:

Every 1:30 x 8 Rounds

6 Strict/Weighted Pull-ups

Metcon:

21-15-9

Back Squats (110/165)

Dumbbell Power Cleans (35/55)

*8 minute cut-off*

Tuesday 3/21/17 WOD

Metcon:

AMRAP X 10 minutes

25ft Handstand Walk 

25 Sit-Ups

25ft Handstand Walk 

12 Kettlebell Swings (55/70)

-Rest 3 Minutes-

AMRAP x 10 minutes

8 Shoulder to Overhead (105/155)
12 Burpees over the Bar 

Monday 3/20/17 WOD 

Strength:

EMOTM X 7 minutes, AMRAP the 8th

5 Back Squats

*Try to start at a heavy weight and stay there*

Metcon:

15-12-9-6-3

10-8-6-4-2

5-4-3-2-1

Dumbbell Thrusters (35/50)

Squat Cleans (115/165)

Muscle-ups

*12 minute cut-off*

Saturday 3/18/17 WOD 

Metcon:

24-20-16-12-8-4

Toes 2 Bar

Shoulder 2 Overhead (105/155)

Burpees Over the Bar

*25 minute cut-off*

Friday 3/17/17 WOD 

Metcon:

AMRAP X 13 minutes

55 Deadlifts (155/225)

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

55 Cal Row

55 Handstand Push-ups

Strength:
5 x 5

Power Cleans 

Thursday 3/16/17 WOD 

Metcon:

50 Kettlebell Swings (35/55)

100 Double-Unders

75 Air Squats

50 Burpees

75 Air Squats 

100 Double-Unders

50 Kettlebell Swings (35/55)

*25 minute cut-off*

Wednesday 3/15/17 WOD

Strength:

EMOTM x 10 minutes

Odd- 6 Power Snatch

Even- 8 Overhead Squats 

Metcon:

20-15-10-5

Power Cleans (105/155)

Box Jumps (24/30)

*12 minute cut-off*

Tuesday 3/14/17 WOD 

Metcon:

AMRAP X 20 minutes

30 Sit-ups

15 Shoulder 2 Overhead (95/135)

5 Muscle-ups

*At least 5 Rounds to Rx*

Monday 3/13/17 WOD 

Strength:

3, 3, 2, 2, 1, 1

Squat Clean and Jerk

Metcon:

30-20-10

Cal Row

Pistols

Wallballs (14/20 @ 9/10ft)

Saturday 3/11/17 WOD

Strength:

5, 5, 4, 4, 4

Deadlifts

Metcon:

40-30-20-10

Kettlebell Swings (35/55)

Back Rack Lunges (75/115)

*12 minute cut-off*