Author: Tanner Bland

Thursday 7/28/16 WOD

Metcon:

AMRAP X 20 minutes

8 Back Squats (120/175)

12 OAA Dumbbell Snatch (55/70)

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

*@ least 5 Rounds to Rx*

Wednesday 7/27/16 WOD

Strength:

5 X 3 

Push-Press

Metcon:

3 Rounds

60 Double-Unders

15 Kettlebell Swings (55/70)

15 Handstand Push-ups

*10 minute cut-off*

Tuesday 7/26/16 WOD

Metcon:

-Start with 50 Cal Row-

15 Squat Snatch (93/135)

5 Burpees Over the Bar

12 Squat Snatch (93/135)

10 Burpees Over the Bar

9 Squat Snatch (93/135)

15 Burpees Over the Bar

6 Squat Snatch (93/135)

20 Burpees Over the Bar

3 Squat Snatch (93/135)

25 Burpees Over the Bar

-End with 50 Cal Row-

*22 minute cut-off*

Monday 7/25/16 WOD

Strength:

Every 1:15 X 6 Rounds, AMRAP 7th Round

6 Strict Pull-ups

Metcon:

5 Rounds

10 Power Cleans (75/115)

10 Box Jumps (24/30)

*10 minute cut-off*

Saturday 7/23 WOD

Metcon:

5 Rounds

45 Second Handstand Hold

3 Kettlebell Turkish Get-ups One side (35/55)

3 Kettlebell Turkish Get-ups Other side (35/55)

12 Overhead Squats (85/125)

*25 minute cut-off*

Friday 7/22 WOD

Strength:

EMOTM x 8 minutes

1 Clean

6 Push-Jerks

Metcon:

AMRAP x 10 Minutes

15 Dumbbell Ground 2 Overhead (35’s/55’s)

30 Sit-ups

45 Air Squats

*At least 3 rounds to Rx*

Thursday 7/21 WOD

Metcon:

150 Double-Unders

100 Burpees

100 Wallballs

150 Double-Unders

*20 minute cut-off*

Wednesday 7/20 WOD

Strength:

Every 2:30 x 5 Rounds

Barbell Complex

1 Squat Clean

4 Front Squats

1 Hang Squat Clean

Metcon:

3 Rounds

12 Clean and Jerks (95/135)

4 Rope Climbs

Tuesday 7/19 WOD

Metcon:

3 Rounds

15 Kettlebell Swings (55/70)

30 Front Rack Lunges (65/95)

800m Run

*20 minute cut-off*

Monday 7/18 WOD

Strength:

Every 1:45 x 6 Rounds

3 Touch and Go Squat Snatch

Metcon:

30-20-10

15-10-5

Pistols

Thrusters (95/135)

*10 minute cut-off*