Author: Tanner Bland

Thursday WOD

Metcon:

AMRAP X 5 minutes

7 Handstand Push-ups

10 Deadlifts (153/225)

-Rest 2 minutes-

AMRAP X 5 minutes

5 Hang Clean (93/135)

7 Front Squat (93/135)

-Rest 2 minutes-

AMRAP X 5 minutes

7 Shoulder to Overhead (93/135)

10 Pull-ups

-Rest 2 minutes-

AMRAP X 5 minutes

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

10 OAA Dumbbell Snatch (55/70)

*Only full rounds and half rounds count towards your score, @ least 15 total rounds to Rx*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odds- 8 Weighted Push-ups

Evens- 8 Ring Rows

*Make the Ring Rows as difficult as possible, elevate your feet to make them even harder*

Metcon:

2 Rounds

25 Ring Dips

30 Box Jumps (24/30)

40 Kettlebell Swings (35/55)

*12 minute cut-off*

Tuesday WOD

Metcon:

-Start with a 1000m Run-

6 Rounds

10 Overhead Squats (93/135)

15 Toes to Bar

50 Double-Unders

-End with a 1000m Run-

*30 minute cut-off*

Monday WOD

Strength:

EMOTM X 8 minutes

2 Clean and Jerks

Metcon:

AMRAP X 10 minutes

7 Thrusters (73/115)

25 Air Squats

*At least 6 rounds to Rx*

Sunday open gym

I will be there from 3:00-5:00 today if anyone wants to get in and do a workout they missed this week, work on some skills, or hit a benchmark. See you then! And if you were planning on going at 5 and I messed your schedule up I can hang out a little after 5 so if you get in there by like 430ish I don’t have a problem hanging out until you are done. 

Saturday WOD and Times

Metcon:

100 Sit-ups

50 Front Squats (63/95)

40 Pull-ups

30 OAA Dumbbell Snatch (55/70)

20 Burpee Box Jump Overs (20/24)

10 Wall Climbs

*22 minute cut-off*

I will be running a 9:00, 10:00, and 11:00 today. No Noon class today sorry! Hope to see you there!

Friday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

5 Push Press (not jerk)

Metcon:

7 minute ladder

3 Hang Cleans (83/125)

2 Handstand Push-ups 

*must get through at least 12 Handstand Push-ups to Rx*

Thursday WOD

Metcon:

5 Rounds

20 Front Rack Lunges (73/115)

10 Squat Snatch (73/115)

15 Burpees over the bar

*25 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- Max Strict Pull-ups 

Even- 30 second Handstand Hold

*50 second time limit on the pull-ups, add weight if you need to*

Metcon:

21-15-9

Power Cleans (93/135)

Ring Dips

Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*

Tuesday WOD

Metcon:

-Start with 100 Double-Unders-

Then 3 Rounds of

15 Back Squats (93/135)

20 OAA Dumbbell Snatch (55/70)

25 Box Jumps (24/30)

-End each Round with an 800m Run-

*30 minute cut-off*