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Thursday 10/20/16 WOD

Metcon:

AMRAP X 20 minutes

20 Cal Row

50ft Overhead Walking Lunge (25/45)

20 Burpees

50ft Overhead Walking Lunge (25/45)

*At least 4 Rounds to Rx*

Wednesday 10/19/16 WOD

Strength:

5 Sets of:

Barbell Complex

1 Hang Squat Snatch

2 Overhead Squats

1 Hang Squat Snatch

Metcon: 

AMRAP X 10 minutes

100m Farmers Carry

10 Chest 2 Bar Pull-ups

*At least 4 Rounds to Rx*

Tuesday 10/18/16 WOD

Metcon:

4 Rounds

400m Run

12 Cleans and Jerks (105/155)

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

*25 minute cut-off*

Monday 10/17/16 WOD

Strength:

EOMOTM x 12 minutes

4, 4, 4, 3, 3, 3

Front Squats

Metcon:

10-8-6-4-2-4-6-8-10

OAA Dumbbell Snatch (55/70)

Box Jump Overs (20/24)

Kettlebell Swings (55/70)

*10 minute cut-off*

Saturday 10/15/16 WOD

Metcon:

AMRAP X 24 minutes

20 Cal Row

20 Pull-ups

20 Burpees

*At least 4 Rounds to Rx*

Friday 10/14/16 WOD

Strength:

5 x 3

Overhead Squats

Metcon:

9 minute Ladder

1 Squat Snatch (95/135)

2 Dumbbell Thrusters (35/55)

*At least through 12 DB Thrusters to Rx*

Thursday 10/13/16 WOD

Metcon:

Challenge Thursday!

Ok so I had this awesome rep scheme put together for today but I thought it might be a little much with what we’ve done the last few days so I’m giving you the option. You can challenge yourself and go big or do the slightly abridged version but still challenge yourself. Everything in brackets is the optional work load. You also have the option of starting the harder WOD and getting as far as you can. 

[100]-80-60-40-20

[50]-40-30-20-10

[25]-20-15-10-5

Double-Unders

Kettlebell Swings (35/55)

Back Squats (95/135)

*[25] 20 minute cut off*

Wednesday 10/12/16 WOD

Strength:

EMOTM X 10 minutes

Odd- 5 Strict Handstand Push-ups 

Even- 6 Touch and Go Power Snatch

Metcon:

AMRAP x 8 minutes

6 Dumbbell Ground to Overhead (35/55)

8 Burpees

*At Least 7 Rounds to Rx*

Tuesday 10/11/16 WOD

Metcon:

40-30-20-10 

Toes to Bar

Front Rack Lunges (65/95)

Wallballs (14/20 @ 9/10ft)

-End each Round with 3 Rope Climbs-

*20 minute cut-off*

Monday 10/10/16 WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

5 Push-Press

Metcon:

8 Rounds of each movement Tabata Style

Box Jumps (24/30)

Pistols

Power Cleans (75/115)