Author: Tanner Bland

Wednesday WOD

Strength/Skill:

5 sets of:

6 Strict/Weighted Pull-ups

*If we do not have the strict pull-up but can do kipping pull-ups I want you to work on negatives for those 5 sets. If we don’t have kipping pull-ups but we have banded strict, I just want you to work on your banded kipping pull-up. If we haven’t been on the bar yet, I want you to work on just your kip, and maybe a set or 2 of strict or kipping banded pull-up.*

Metcon:

3 Rounds

15 Handstand Push-ups

50 Double-Unders

30 Kettlebell Swings

*12 minute cut-off*

Tuesday WOD

Metcon:

-Start with 50 Box Jumps (24/30)-

6 Rounds

6 Squat Cleans (118/175)

12 Ring Dips

-End with 50 Box Jumps (24/30)-

*20 minute cut-off*

Monday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

5 Strict Press
Metcon:

AMRAP X 10 minutes

10 Overhead Lunges (63/95)

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

*@ least 5 Rounds to Rx*

Saturday WOD

Metcon:

EMOTM X 20 minutes

1st 10 minutes

Odd- 4 Squat Cleans (123/185)

Even- 10 Burpees Over the Bar

2nd 10 minutes

Odd- 20 Air Squats

Even- 8 Deadlifts (123/185)

*Complete all movements as prescribed to Rx*

Friday WOD

Strength:

4 X 8 

Bench Press
Metcon:

8 minute Ladder

1 Squat Snatch (103/155)

2 Dumbell Thrusters (35/55)

3 Toes 2 Bar

*At least through 15 Toes 2 Bar to Rx*

Thursday WOD

Metcon:

2 Rounds

50 Double-Unders

40 OAA Dumbbell Snatch (45/70)

30 Back Squats (93/135)

20 Handstand Push-ups 

10 Muscle-Ups

*25 minute cut-off*

Tuesday WOD

Metcon:

5 Rounds

10 Deadlifts (153/225)

15 Burpee Box Jump Overs (20/24)

30 Sit-ups

*22 minute cut-off*

Monday WOD

Strength:

4 x 8

Front Squats

Metcon:

AMRAP x 10 minutes

10 Hang Clean and Jerks (93/135)

12 Pull-ups

*@ least 5 Rounds to Rx*

Saturday WOD

Metcon:

-Start with 100 Double-Unders-

30 Toes 2 Bar

40 Front Rack Lunges (83/125)

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

40 Front Rack Lunges (83/125)

30 Toes 2 Bar

-End with 100 Double-Unders-

*20 minute cut-off*