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Saturday 10/8/16 WOD

Metcon:

AMRAP X 20 minutes

30 Double-Unders

10 Hang Cleans (105/155)

15 Push-ups

*At least 10 Rounds to Rx*

Friday 10/7/16 WOD

Strength:

3 x 3, 2 x 2

Squat Snatch

*These do not have to be touch and go but should be done one right after the other. If you aren’t proficient in the squat snatch make it 5 x 4 just working on technique.*

Metcon:

6 Rounds 

25 Sit-Ups

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

*12 minute cut-off*

Thursday 10/6/16 WOD

Metcon:

AMRAP X 20 minutes

5 Shoulder 2 Overhead (140/205)

10 OAA Dumbell Snatch

15 Handstand Push-ups

20 Pull-ups

*At least 4 Rounds to Rx*

Wednesday 10/5/16 WOD

Strength:

4 x 12 

Back Squats

*Make sure you get plenty of rest in between sets*

Metcon:

1 Round For Time

150 Double-Unders

100 Air Squats

50 Burpees

*10 minute cut-off*

Tuesday 10/4/16 WOD

Metcon:

3 Rounds

20 Deadlifts (155/225)

40 Kettlebell Swings (35/55)

60 Cal Row

*25 minute cut-off*

Monday 10/3/16 WOD

Strength:

Every 20 seconds X 4 minutes

– Rest 1 minute –

Every 20 seconds X 4 minutes

1 Squat Clean

Metcon:

3-6-9-12-9-6-3

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

Clean and Jerks (95/135)

Bar Muscle-Ups

*10 minute cut-off*

Saturday 10/1/16 WOD

Metcon:

AMRAP X 22 minutes

50 Double-Unders

8 Front Squats (105/155)

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

*At least 7 Rounds to Rx*

Friday 9/30/16 WOD

Strength:

Every 1:30 x 6 Rounds

2 Jerks 

X 2 Rounds

1 Jerk

Metcon:

1-2-3-4-5-6-7-8-9-10

10-9-8-7-6-5-4-3-2-1

Power Snatch (75/115)

Burpee Box Jump Overs (20/24)

*12 minute cut-off*

Thursday 9/29/16 WOD

Metcon:

5 Rounds

12 Thrusters (85/125)

16 Pull-ups

400m Run

*25 minute cut-off*

Wednesday 9/28/16 WOD

Strength:

5 X 6 

Deadlifts

Metcon:

20-16-12-8-4

Power Cleans (75/115)

Front Rack Lunges (75/115)

*10 minute cut-off*