Author: Tanner Bland

Wednesday 2/1/17 WOD 

Strength:

Every 1:30 x 6 Rounds, AMRAP the 7th

5 Push-Press

Metcon:

8 Minute Ladder

1 Squat Snatch (95/135)

2 Strict Handstand Push-ups

*At least through 12 HSPU to Rx*

Tuesday 1/31/17 WOD 

Metcon:

4 Rounds

10 Power Cleans (110/165)

20 Pull-ups

30 Kettlebell Swings (35/55)

*20 minute cut-off*

Monday 1/30/17 WOD 

Strength:

5, 5, 5, 4, 4

Front Squats

Metcon:

20-16-12-8-4

Pistols 

OAA Dumbbell Snatch (55/70)

Thrusters (65/95)

*12 minute cut-off*

Saturday 1/28/17 WOD 

Metcon:

100-80-60-40-20

Double-Unders

50-40-30-20-10

Air Squats

25-20-15-10-5

Ring Dips

*20 minute cut-off*

Friday 1/27/17 WOD 

Strength:

EOMOTM X 10 minutes 

8 Unbroken Deadlifts

Metcon:

AMRAP X 8 minutes

8 Thrusters (75/115)

12 Toes 2 Bar

*5 Rounds to Rx*

Thursday 1/26/17 WOD 

Metcon:

5 Rounds

15 Cal Row

15 Power Snatch (75/115)

15 Power Cleans (75/115)

*20 minute cut-off*

Wednesday 1/25/17 WOD 

Strength:

“Wave Loading”

7, 5, 3, 5, 3

Back Squats

*First 3 and second 5 should be same weight. Heavy 3 to finish*

Metcon:

AMRAP X 10 minutes

5 Strict Handstand Push-Ups

20 Wallballs

*6 Rounds to Rx*

Tuesday 1/24/17 WOD 

Metcon:

25-20-15-10-5

Overhead Squats (85/125)

Chest 2 Bar Pull-ups

Burpee Box Jump Overs (20/24)

*25 minute cut-off*

Monday 1/23/17 WOD 

Strength:

Every 2:30 x 6 Rounds

8, 8, 7, 7, 6, 6

Touch and Go Clean And Jerks

Metcon:

8 minute Ladder

10 Double-Unders

2 Power Cleans (110/165)

*At least through 12 Power Cleans to Rx*

Saturday 1/21/17 WOD 

Metcon:

4 Rounds

20 Front Rack Lunges (65/95)

20 Power Snatch (65/95)

20 Burpees Over the Bar

*24 minute cut-off*