Uncategorized

Saturday 3/11/17 WOD

Strength:

5, 5, 4, 4, 4

Deadlifts

Metcon:

40-30-20-10

Kettlebell Swings (35/55)

Back Rack Lunges (75/115)

*12 minute cut-off*

Friday 3/10/17 WOD 

Metcon:

“Open 17.3”

Within 8 minutes:

3 Rounds

6 Chest 2 Bar Pull-ups

6 Squat Snatch (65/95)

3 Rounds

7 Chest 2 Bar Pull-ups

5 Squat Snatch (95/135)

Within 12 minutes:

3 Rounds

8 Chest 2 Bar Pull-ups

4 Squat Snatch (135/185)

Within 16 minutes:

3 Rounds

9 Chest 2 Bar Pull-ups

3 Squat Snatch (155/225)

*If you can’t do a C2B pull-up, your gonna have to go scaled on this one. Scaled version is jumping chin over Bar pull-ups and weights are 35/45, 55/75, 65/95, 75/115, 95/135, 105/155, the time limits get pushed back 4 more minutes each round. The reps stay the same each round at 12, pull-ups increase reps, while squat Snatch decrease in reps. You can either go as far as you can w Rx if your capable, then restart with scaled weights for a workout, or do the strength I have programmed for today.*

Strength:

5 x 3

Overhead Squats

Thursday 3/9/17 WOD 

Metcon:

100-80-60-40-20

50-40-30-20-10

5-4-3-2-1

Double-Unders

Cal Row

Rope Climbs

*22 minute cut-off*

Wednesday 3/8/17 WOD 

Strength:

4 Sets of:

4 Strict Press

8 Push-Press 

Metcon:

8 Minute Ladder

2 Hang Snatch (65/95)

3 Handstand Push-ups

*At least through 15 Handstand Push-ups to Rx*

Tuesday 3/7/17 WOD 

Metcon:

AMRAP X 22 minutes

8 Deadlifts (155/225)

12 Ring Dips

16 Toes 2 Bar

*At least 5 Rounds 2 Rx*

Monday 3/6/17 WOD 

Strength:

Every 2:30 x 5 Rounds

5, 4, 3, 2, 1

Squat Clean

Metcon:

-Start w/ 30 Cal Row-

21-15-9

Clean and Jerk (95/135)

Burpee Box Jump Overs (20/24)

-End w/ 30 Cal Row-

*12 minute cut-off*

Saturday 3/4/17 WOD 

Metcon:

5-10-15-20-25

Power Snatch (75/115)

20-40-60-80-100

Double-Unders

*20 minute cut-off*

Friday 3/3/17 WOD 

Metcon:

“Open 17.2”

AMRAP X 12 minutes

2 Rounds

50ft Dumbbell Front Rack Walking Lunges (35/50)

16 Toes 2 Bar

8 Dumbbell Power Clean (35/50)

2 Rounds

50ft Dumbbell Front Rack Walking Lunges  (35/50)

16 Bar Muscle-ups

8 Dumbbell Power Cleans (35/50)
Strength:

4 Sets of:

20 Cal Row

8 Overhead Squats

Thursday 3/2/17 WOD 

Metcon:

2 Rounds

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

40 Shoulder 2 Overhead (65/95)

30 Power Cleans (65/95)

20 Handstand Push-ups

10 Wall Climbs

*24 minute cut-off*

Wednesday 3/1/17 WOD 

Strength:

4, 4, 3, 3, 3

Front Squats

Metcon:

21-15-9

Deadlifts (185/275)

Dumbbell Thrusters (35/50)

-End w/ 30 Burpees Over the Bar-

*12 minute cut-off*