Author: Tanner Bland

Monday WOD

Strength:

EMOTM X 8 minutes 

3 Squat Snatch

Metcon:

4 Rounds

8 Jerks (103/155)

25 Toes to Bar

*12 minute cut-off*

Saturday WOD

Metcon:

AMRAP X 20 minutes

15 Dumbell Shoulder 2 OH (35/55)

20 Air Squats

25 Kettlebell Swings (35/55)

*At least 6 Rounds to Rx*

Friday WOD

Strength:

I want u to establish a 2-rep Max Deadlift. Then perform 3 reps at 90%, 4 reps at 80%, 5 reps at 70%, and then a 1 minute AMRAP at 60% of that 2 rep max weight. 

Metcon:

3 rounds

15 Squat Cleans (73/115)

5 Muscle-Ups

*10 minute cut-off*

Thursday WOD

Metcon:

50 Sit-ups

100 Double-Unders

Karen

100 Double-Unders

50 Sit-ups

*22 minute cut-off*

**Don’t Google Karen ?. Cya tomorrow!**

Wednesday WOD

Strength:

5 sets of

8 Back Squats

Max rope climbs in 30 Seconds

Metcon:

AMRAP X 10 min

10 Power Snatch (63/95)

100m sprint/run

*@ least 6 rounds to Rx*

Tuesday WOD

Metcon:

-Start with 30 Burpees-

4 Rounds

12 Shoulder 2 Overhead (83/125)

15 Overhead Squats (83/125)

18 Pistols

-End with an 800m Run-

*25 minute cut-off*

Monday WOD

Strength:

EMOTM X 10 minutes

Odd- 4 Touch and Go Cleans

Even- 20 second L-Hang

Metcon:

7 minute Ladder

2 Deadlifts (183/275)

2 OAA Dumbbell Snatch (55/70)

*Through @ least 16’s to Rx*

Saturday WOD

Metcon:

6 Rounds

20 Kettlebell Swings (35/55)

15 Pull-ups

100m Farmers Carry (35’s/55’s)

*25 minute cut-off*

Friday WOD

Strength:

You are to establish a 1-Rep Max Snatch. This can be any kind (power, squat, hang, full, split), I just want you to do the most weight you can for 1 Snatch. 

Metcon:

AMRAP X 10 minutes

10 Dumbell Step-ups (30/50 @ 20/24)

10 Clean and Jerks (93/135)

*@ least 4 Rounds to Rx*

Thursday WOD

Metcon:

3 Rounds

25 Handstand Push-ups

100 Double-Unders

800m Run

*25 minute cut-off*