Author: Tanner Bland

Monday 9/26/16 WOD

Strength:

Every 2:30 X 6 Rounds

4, 4, 4, 3, 3, 3

Back Squats

Metcon:

4 Rounds

10 OAA Dumbbell Snatch (55/70)

10 Ring Dips

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

*10 minute cut-off*

Saturday 9/24/16 WOD

Metcon:

-Start with 150 Double-Unders-

3 Rounds

20 pull-ups

20 Box Jumps (24/30)

20 Front Rack Lunges (95/135)

-End with 150 Double-Unders-

*24 minute cut-off*

Friday 9/23/16 WOD

Strength:

5 X 4 

Push-Jerks w/ 2 second pause on the re-dip

Metcon:

“Grace” or “Heavy Grace”

For Time

30 Clean and Jerks (95/135)(125/185)

*8 minute cut-off. This is a benchmark WOD so if you don’t have a true grace time you can use the prescribed weights, if you want to try to improve on your grace time go ahead and do so, if you have a grace time and you want a challenge give heavy grace a shot.*

Thursday 9/22/16 WOD

Metcon:

30-20-10 

Deadlifts (125/185)

Cal Row

Overhead Squats (65/95)

-Rest 3 minutes-

21-15-9

Front Squats (95/135)

Burpees over the bar

*25 minute cut-off. I know it’s slower on Thursdays, so if numbers allow you may set up 2 bars on the first part, otherwise you’re going to have to change weights from deadlifts to overhead squats and back as you move through this WOD. Cut-off time includes 3 minute rest.*

Wednesday 9/21/16 WOD

Strength:

5 X 4 

Weighted pull-ups

*Strict or weighted. Make them as difficult as possible.*

Metcon:

5 Rounds

10 Handstand Push-ups

8 Power Snatch (95/135)

*10 minute cut-off*

Tuesday 9/20/16 WOD

Metcon:

Every 6 minutes X 3 Rounds

800m Run

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

-Rest 1 minute between rounds-

Immediately following the 3rd round

AMRAP X 4 minutes

Burpees

*You will have 2 Scores, total number of Wallballs completed and total burpees completed. At least 120 Wallballs and 50 Burpees to Rx*

Monday 9/19/16 WOD

Strength:

Every 30s X 6 minutes, AMRAP 7th minute

2 Touch and go Squat Cleans

Metcon:

30-20-10 

Sit-ups

Pistols

Hang Cleans (75/115)

*10 minute cut-off*

Saturday 9/17/16 WOD

Metcon:

7 Rounds

10 Dumbbell Thrusters (35/55)

10 Kettlebell Snatch (5 per arm)(35/55)

10 Hang Squat Snatch (75/115)

*25 minute cut-off*

Friday 9/16/16 WOD

Strength:

4, 4, 3, 3, 2, 2

Split Jerks

Metcon:

21-15-9

Toes 2 Bar

Kettlebell Swings (55/70)

Shoulder 2 Overhead (95/135)

*10 minute cut-off*

Thursday 9/15/16 WOD

Metcon:

For Time

30 Overhead Squats (65/95)

40 Cal Row

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

60 Power Snatch (65/95)

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

40 Cal Row

30 Overhead Squats

*28 minute cut-off*