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Thursday 8/11/16 WOD

Metcon:

4 Rounds

20 Cal Row

20 Overhead Lunges (85/125)

20 Handstand Push-ups 

*20 minute cut-off*

Wednesday 8/10/16 WOD

Strength:

Every 2:30 X 5 Rounds

5, 4, 3, 2, 1

Squat Clean and Jerk

*increase weight throughout the 5 Rounds*

Metcon:

AMRAP X 10 minutes

6 Power Cleans (105/155)

12 OAA Dumbbell Snatch (55/70)

18 Air Squats

*At least 5 Rounds to Rx*

Tuesday 8/9/16 WOD

Metcon:

-Start with 800m Run-

4 Rounds

15 Deadlifts (155/225)

100m Farmers Carry (35’s/55’s)

20 Toes 2 Bar

-End with 800m Run-

*25 minute cut-off*

Monday 8/8/16 WOD

Strength:

5 Sets of:

Barbell Complex

1 Squat Snatch

3 Overhead Squats

1 Hang Squat Snatch

Metcon:

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

Ring Rows

Wallballs (14/20 @ 9/10ft)

*In order to Rx this metcon you must elevate your feet to parallel. 9 minute cut-off.*

Friday 8/5/16 WOD

Strength:

EOMOTM X 10 minutes

2 Split Jerks

Metcon:

-Start with 100 Double-Unders-

4 Rounds

12 Shoulder 2 Overhead (95/135)

15 Toes 2 Bar

-End with 100 Double-Unders-

*10 minute cut-off*

Thursday 8/4/16 WOD

Metcon:

4 Rounds

20 Box Jump Overs (20/24)

10 Hang Squat Cleans (115/175)

400m Run 

*25 minute cut-off*

Wednesday 8/3/16 WOD

Strength:

4, 4, 3, 3, 2, 2

Deadlifts

*Not timed just get it done, increasing loads. Get your rest in between, at least 2-3 minutes.*

Metcon:

30-20-10 

Cal Row

Pistols

Power Snatch (55/85)

*10 minute cut-off*

Tuesday 8/2/16 WOD

Metcon:

AMRAP X 7 minutes

10 Ring Dips

10 Burpees

-Rest 2 minutes-

AMRAP X 7 minutes

30 Double-Unders

10 Shoulder 2 Overhead (103/155)

-Rest 2 minutes- 

AMRAP X 7 minutes

6 Power Cleans (103/155)

10 Dumbbell Thrusters (35’s/55’s)

*3 Scores, at least 5 Rounds each AMRAP to Rx*

Monday 8/1/16 WOD

Strength:

EOMOTM X 12 minutes

“Wave Loading”

4, 3, 2, 3, 2, 1

Overhead Squats

*Ideally first set of 2 and second set of 3 are the same weight. Increasing loads all others.*

Metcon:

8 Minute Ladder

2 Front Squats

3 Toes 2 Bar

*At least through 15 Toes 2 Bar to Rx*

Saturday 7/30/16 WOD

Metcon:

12 Dumbbell Shoulder 2 Overhead (35’s/55’s)

50 Double-Unders

5 Squat Cleans (175/255)

12 DB S2OH (35’s/55’s)

50 Double-Unders

4 Squat Cleans (175/255)

12 DB S2OH (35’s/55’s)

50 Double-Unders

3 Squat Cleans (175/255)

12 DB S2OH (35’s/55’s)

50 Double-Unders

2 Squat Cleans (175/255)

12 DB S2OH (35’s/55’s)

50 Double-Unders

1 Squat Clean (175/255) 

*20 minute cut-off*