Author: Tanner Bland

Friday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

4 Squat Clean Thrusters

Metcon:

21-15-9

Ring Dips

Shoulder to Overhead (78/115)

Toes to Bar

*10 minute cut-off*

Thursday WOD

Metcon:

-Start with 100 Air Squats-

20-15-10-5

Dumbbell Step-Ups (25/45 @ 20/24)

Hang Squat Snatch (73/105)

Handstand Push-Ups

-End with a 1000m Run-

*20 minute cut-off. 25 maximum.*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 6 Strict Pull-Ups 

Even- 30 second HS Hold

*Add weight to the pull-ups if you can*

Metcon:

-Start with 25 Burpees-

4 Rounds 

12 Front Rack Lunges (78/115)

30 sit-ups

-End with 25 Burpees-

*10 minute cut-off*

Tuesday WOD

Metcon:

4 Rounds

6 Clean and Jerks (153/225)

15 Deadlifts (153/225)

20 Goblet Squats (55/70)

*22 minute cut-off*

Monday WOD

Strength:

5 X 6

Bench Press

Metcon:

AMRAP X 10 minutes

5 Hang Squat Cleans (103/155)

10 OAA Dumbbell Snatch (55/70)

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

*@ least 4 Rounds to Rx*

Saturday WOD

Metcon:

-Start with 500m Row-

4 Rounds

50 Air Squats

20 Kettlebell Swings (55/70)

10 Dumbbell Ground To Overhead (35/55)

-End with an 800m Run-

*22 minute cut-off*

Friday WOD

Strength:

5 X 5 

Overhead Squats

Metcon:

3 Rounds

10 Handstand Push-Ups
20 Sumo Deadlift High Pull (63/95)

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

*10 minute cut-off*

Thursday WOD

Metcon:

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

Chest 2 Bar Pull-ups

Power Cleans (93/135)

-Rest 4 minutes-

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar

Thrusters (63/95)

*24 minute cut-off including rest time*

Wednesday WOD

Strength:

Work up to a 3-Rep Max front Squat, then perform 4 reps at 90%, 5 reps at 80%, 6 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 3-rep max was.

*this 3-rep max does not have to necessarily be a PR, just your 3 rep max for today*

Metcon:

8 Minute Ladder

10 Double-Unders

2 Shoulder to Overhead (113/165)

*At least through 10 S2OH to Rx*

Tuesday WOD

Metcon:

4 Rounds

15 Power Snatch (78/115)

20 Pistols

400m Run
*25 minute cut-off*