Wednesday 7/13/16 WOD
Strength:
EMOTM X 8 minutes
4 Push-Press
Metcon:
Tabata Style (8 X 20/10)
Toes 2 Bar
HR Push-ups
Kettlebell Swings (55/70)
*No minimum score to Rx just do the movements as prescribed*
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12
July
Author: Tanner Bland
11
July
Tuesday 7/12/16 WOD
Metcon:
4 Rounds
15 Hang Power Snatch (65/95)
20 Overhead Lunges (65/95)
15 Burpee Box Jump Overs (20/24)
*20 minute cut-off*
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11
July
Monday WOD
Strength:
EMOTM X 6 minutes, AMRAP the 7th5 Touch and Go Power Cleans
Metcon:
-Start with 50 sit-ups-
5-4-3-2-1
50-40-30-20-10
Deadlifts (245/365)
Double-Unders
-End with 50 sit-ups-
*10 minute cut-off*
08
July
Saturday WOD
Strength:
EMOTM X 6 minutes, AMRAP the 7th
5 Touch and Go Power Cleans
Metcon:
-Start with 50 sit-ups-
5-4-3-2-1
50-40-30-20-10
Deadlifts (245/365)
Double-Unders
-End with 50 sit-ups-
*10 minute cut-off*
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07
July
06
July
Thursday WOD
Strength:
EMOTM X 10 minutes
Odd- 50 Double-Unders
Even- 6 Below Depth Handstand Push-ups
*Make the handstand push-ups as difficult as possible*
Metcon:
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Shoulder 2 Overhead (105/155)
Ring Dips
*10 minute cut-off*
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06
July
Wednesday WOD
Metcon:
40-30-20-10
Cal Row
Front Rack Lunges (95/135)
Toes 2 Bar
Wallballs (14/20 @ 9/10ft)
*30 minute cut-off*
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06
July
Wednesday WOD
Metcon:
40-30-20-10
Cal Row
Front Rack Lunges (95/135)
Toes 2 Bar
Wallballs (14/20 @ 9/10ft)
*25 minute cut-off*
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04
July
Tuesday WOD
Strength:
Every 90 seconds X 6 Rounds
2 Split Jerks
Metcon:
4 Rounds
15 Power Cleans (65/95)
15 Thrusters (65/95)
*10 minute cut-off*
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03
July
Happy 4th of July!
Partner WOD- 2 girls, 2 boys, or girl boy pairs.
Metcon:
In Pairs of 2 complete
21-15-9-6-3
Partner Deadlifts (245/365)
Partner Synchronized Bar Facing Burpees
Then into…
50 Shoulder 2 Overhead (125/185)
Finish with…
800m Run Together
*For the Deadlifts the bar must be lifted together, if you are a boy girl pair just load up the bar unevenly, one the Burpees, partners must be on the ground at the same time before standing up and jumping over the bar, for the S2OH its just 50 total reps split up however you want, you can either have 2 bars set up or Just break down your DL bar to get down to the OH weight. Complete the run together.*
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