Uncategorized

Saturday 9/3/16 WOD

Metcon:

21-15-9

Power Snatch (85/125)

Chest 2 Bar Pull-ups 

-End each round with 800m Run-

*25 minute cut-off*

Friday 9/2/16 WOD

Strength:

Every 1:30 X 5 Rounds, on the 6th round do a max set

4 Overhead Squats

*Find a challenging weight and stay there throughout, the max set is doing as many reps as you can at one time.*

Metcon:

3 Sets of-

AMRAP X 3 minutes

3 Power Cleans (95/135)

3 Front Squats (95/135)

4 OAA Dumbbell Snatch (55/70)

-Rest 1 minute-

*Only full rounds and 1/3 rounds count towards your score. At least 15 Rounds to Rx.*

Thursday 9/1/16 WOD

Metcon:

3 Rounds

100 Double-Unders

20 Burpees

20 Front Rack Lunges (85/125)
20 Shoulder 2 Overhead (85/125)

*21 minute cut-off*

Wednesday 8/31/16 WOD

Strength:

EMOTM X 10 minutes

Odd- 30 second dead hang

Even- 4 Touch and Go Power Cleans

Metcon:

10-15-20-15-10

Pull-ups

Kettlebell Swings (55/70)

*10 minute cut-off*

Tuesday 8/30/16 WOD

Metcon:

21-18-15-12-9-6-3

Cal Row

Dumbbell Thrusters (30/50)

Handstand Push-ups

Hang Snatch (65/95)

*30 minute cut-off*

Monday 8/29/16 WOD

Strength:

5 X 7

Back Squat

Metcon:

AMRAP X 10 minutes

6 Clean and Jerks (105/155)

10 Toes 2 Bar

*At least 5 Rounds to Rx*

Saturday 8/27/16) WOD

Metcon:

50-40-30-20-10

Double-Unders

Wallballs (14/20 @ 9/10ft)

-End each Round w/ 10 Overhead Squats (95/135)-

*20 minute cut-off*

Friday 8/26/16 WOD

Strength:

EMOTM X 10 minutes

Odd- 6 Strict Handstand Push-ups or 3 Ring HSPU’s

Even- 6 Weighted Ring Dips

Metcon:

4 Rounds

12 Box Jumps (24/30)

12 Front Rack Lunges (95/135)

12 OAA Dumbell Snatches (55/70)

*10 minute cut-off*

Thursday 8/25/16 WOD

Metcon:

8 Rounds of each movement Tabata Style

Cal Row

Air Squats

Toes 2 Bar

Kettlebell Swings (55/70)

Power Snatch (63/95)

Burpees

*Score is total Cal’s Rowed plus total reps of all other movements combined*

Wednesday 8/24/16 WOD

Strength:

5 X 10 

Deadlifts

Metcon:

AMRAP X 9 minutes

7 Hang Cleans (105/155)

12 Shoulder 2 Overhead (105/155)

*At least 6 Rounds to Rx*