Monday 7/30/18 WOD
Strength:
EMOTM X 8 minutes, AMRAP 9 and 10
3 Squat Snatch
Metcon:
5 Rounds
12 Power Snatch (65/95)
12 Burpees over the Bar
*10 minute cut-off*
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30
July
Uncategorized
28
July
Saturday 7/28/18 WOD
Metcon:
Teams of 4 Conga Style
5 Rounds
20 Wallballs (14/20 @ 9/10 ft)
15 Kettlebell Swings (55/70)
12 Thrusters (65/95)
12/10 Cal Row
*25 minute cut-off. Next person can’t start movement until Partner in front finishes that movement. Ie as soon as p1 finishes wallballs they move to kbs and P2 starts wb’s, p3 can’t start wallballs until P2 finishes who can’t start kbs until p1 finishes.*
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26
July
Friday 7/27/18 WOD
Strength:
3, 3, 2, 2, 1, 1
Split Jerk
Metcon:
30-20-10
Deadlifts (125/185)
Pistols
*8 minute cut-off*
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25
July
Thursday 7/26/18 WOD
Metcon:
-Start with 60 Sit-ups-
6 Rounds
12 Toes 2 Bar
15 Wallballs (20/30 @ 9/10ft)
30 Double-Unders
-End with 60 Sit-ups-
*25 minute cut-off*
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24
July
Wednesday 7/25/18 WOD
Strength:
5 x 4
Power Cleans
Metcon:
AMRAP X 10 minutes
8 Overhead Squats (75/115)
15 Kettlebell Swings (35/55)
*At least 6 Rounds to Rx*
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24
July
Tuesday 7/24/18 WOD
Metcon:
-Run 200m-
15 Deficit Handstand Push-ups (45’s)
15 Chest 2 Bar Pull-ups
-Run 400m-
12 Deficit Handstand Push-ups (45’s)
12 Chest 2 Bar Pull-ups
-Run 800m-
9 Deficit Handstand Push-ups (45’s)
9 Chest 2 Bar Pull-ups
-Run 400m-
12 Deficit Handstand Push-ups (45’s)
12 Chest 2 Bar Pull-ups
-Run 200m-
15 Deficit Handstand Push-ups (45’s)
15 Chest 2 Bar Pull-ups
*22 minute cut-off. If this isn’t enough for your bad self, try it vested ?.*
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22
July
Monday 7/22/18 WOD
Strength:
EMOTM X 8 minutes
3 Back Squats
Metcon:
21-15-9
Dumbbell Cleans (35/55)
Front Squats (95/135)
*8 minute cut-off*
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21
July
Saturday 7/21/18 WOD
Partner WOD
Metcon:
AMRAP x 25 minutes
P1: Run 400m
P2: 100 Double-Unders
20 Partner Wallballs with Double Squats (20/30 @ 8ft)
12 Synchroed Power Snatch (65/95)
*P1 and P2 switch each Round, and work at the same time (running and DU’s). Wallballs are done 8ft apart and you must squat whether your doing the shot or catch so each partner will perform 10 wb shots each and 10 air squats. Power Snatches have to be on the ground at the same time and overhead at the same time.*
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19
July
Friday 7/20/18 WOD
Strength:
Work up to a “2 Rep Max”
Squat Clean and Jerk
*Does not have to be unbroken*
Metcon:
5 Rounds
10 Dumbbell Hang Squat Cleans (35/50)
10 Thrusters (75/115)
*12 minute cut-off*
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19
July
Thursday 7/19/18 WOD
Metcon:
-Start with 50 Cal Row-
4 Rounds
100m Farmers Carry (35/55)
10 Bar Facing Burpees
15 Shoulder 2 Overhead (65/95)
20 Pull-ups
-End with 50 Cal Row-
*25 minute cut-off*
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