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Monday 10/2/17 WOD 

Saturday 9/30/17 WOD 

Friday 9/29/17 WOD 

Thursday 9/28/17 WOD 

Wednesday 9/27/17 WOD 

Strength:

5 x 3

Back Squats

Metcon:

10 Minute Ladder 

1 Squat Clean (125/185)

2 WallBalls (20/30 @ 9/10ft)

3 Box Jump Overs (20/24)

*At least through 15 Box Jump Overs to Rx*

Tuesday 9/26/17 WOD 

Metcon:

AMRAP X 10 minutes

3 Muscle-ups

6 Strict Handstand Push-ups

9 Overhead Squats (95/135)

-Rest 4 Minutes-

AMRAP X 10 minutes

6 Push-Jerks (125/185)

12 Ring Dips

18 Pistols

*2 Scores. Rounds and reps completed in first AMRAP and Rounds and reps completed in second AMRAP. At least 5 Rounds in first, 4 Rounds in second.*

Monday 9/25/17 WOD 

Strength:

EMOTM X 8 minutes, AMRAP the 9th and 10th minutes

4 Power Cleans

Metcon:

21-15-9 

Dumbbell Thrusters (35/55)

Burpees

*8 minute cut-off*

Friday 9/22/17 WOD

Stength:

Every 1:30 x 6 Rounds

4 Strict/Weighted pull-ups

Metcon:

4 Rounds

1 Minute Handstand Hold

8 Dumbbell Snatch 1 Arm (35/55)

25ft DB Overhead Walking Lunge 1 Arm (35/55)

8 Dumbbell Snatch Other Arm (35/55)

25ft DB Overhead Walking Lunge Other Arm (35/55)

*12 minute cut-off. You will use the same Arm for the first set of snatches and the first trip down, then use the Other Arm for the 2nd set of snatches and trip down.*

Thursday 9/21/17 WOD 

Metcon:

-Start with 25 Cal Row-

4 Rounds

400m Run

20 Kettlebell Swings (45/70)

15 Overhead Squats (75/115)

-End with 25 Cal Row-

*25 minute cut-off*

Wednesday 9/20/17 WOD 

Strength:

5 x 3 

Front Squats with 2-3 second pause in bottom of each squat

Metcon:

AMRAP X 12 minutes

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

10 Burpee Box Jump Overs (20/24)

*At least 5 Rounds to Rx*