Uncategorized

Wednesday 8/2/17 WOD 

Strength:

EMOTM X 12 minutes

Odd- 12 Toes 2 Bar

Even- 6 Strict Handstand Push-ups

Metcon:

500m-400m-300m-200m-100m

25-20-15-10-5

Row

Burpees Over the Rower

*12 minute cut-off*

Tuesday 8/1/17 WOD 

Metcon:

6 Rounds

400m Run

16 Deadlifts (155/225)

5 Squat Cleans (155/225)

*25 minute cut-off*

Monday 7/31/17 WOD

Strength:

EMOTM X 8 minutes 

5 Touch and Go Power Snatch 

Metcon:

10 minute Ladder

1 Strict Pull-up

2 Shoulder 2 Overhead (105/155)

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

*At least through 15 Wallballs to Rx*

Friday 7/28/17 WOD 

Strength:

4 x 7 

Deadlifts

*must be unbroken*

Metcon:

50 ft Handstand Walk

40 Kettlebell Swings (45/70)

30 Cal Row

20 Dumbbell Ground 2 Overhead (35/55)

10 Rope Climbs 

*15 minute cut-off*

Thursday 7/27/17 WOD 

Metcon:

10-20-30-20-10

Back Squats (95/135)

Wallballs (14/20 @ 9/10ft)

-End each Round with 20 GHD Sit-ups or 30 regular sit-ups-

*25 minute cut-off*

Marathon Training

10-20-30-20-10

Back Squats (95/135)

800m Run

-Start each Round with 20 GHD or 30 regular sit-ups-

*35 minute cut-off*

Wednesday 7/26/17 WOD 

Strength:

EMOTM X 6 minutes, AMRAP the 7th and 8th minutes

5 Push-Press

*5 unbroken every minute for 6 minutes then a 2 minute AMRAP split them up however you want*

Metcon:

AMRAP X 10 minutes

8 Thrusters (65/95)

8 Burpee Box Jump Overs (20/24)

*At least 6 Rounds to Rx*

Tuesday 7/25/17 WOD 

Metcon:

5 Rounds

12 Hang Cleans (95/135)

100m Farmers Carry (35’s/55’s)

75 Double-Unders

*20 minute cut-off*

Monday 7/24/27 WOD 

Strength:

EOMOTM x 12 minutes 

2 Squat Snatch

Metcon:

21-15-9

Power Snatch (75/115)

Overhead Squats (75/115)

Chest 2 Bar Pull-ups

*12 minute cut-off*

Saturday 7/22/17 WOD 

Partner WOD 

Metcon:

200 Double-unders

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

100 Kettlebell Swings (35/55)

50 Synchronized Bar Facing Burpees

*Split reps however you want except the Burpees which are done together.*

Friday 7/21/17 WOD 

Strength:

Work up to a “1 Rep Max” of the Barbell Complex:

1 Power Clean

1 Hang Squat Clean

2 Front Squats 

Metcon:

AMRAP X 10 minutes

6 Power Cleans (105/155)

8 Push-ups

10 Toes 2 Bar

*At least 5 Rounds to Rx*