Uncategorized

Monday 7/18 WOD

Strength:

Every 1:45 x 6 Rounds

3 Touch and Go Squat Snatch

Metcon:

30-20-10

15-10-5

Pistols

Thrusters (95/135)

*10 minute cut-off*

Wednesday 7/13/16 WOD

Strength:

EMOTM X 8 minutes

4 Push-Press

Metcon:

Tabata Style (8 X 20/10)

Toes 2 Bar

HR Push-ups

Kettlebell Swings (55/70)

*No minimum score to Rx just do the movements as prescribed*

Tuesday 7/12/16 WOD

Metcon:

4 Rounds

15 Hang Power Snatch (65/95)

20 Overhead Lunges (65/95)

15 Burpee Box Jump Overs (20/24)

*20 minute cut-off*

Monday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th5 Touch and Go Power Cleans
Metcon:
-Start with 50 sit-ups-

5-4-3-2-1

50-40-30-20-10
Deadlifts (245/365)
Double-Unders
-End with 50 sit-ups-
*10 minute cut-off*

Saturday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th

5 Touch and Go Power Cleans

Metcon:

-Start with 50 sit-ups-

5-4-3-2-1

50-40-30-20-10

Deadlifts (245/365)

Double-Unders

-End with 50 sit-ups-

*10 minute cut-off*

Friday WOD

Metcon:

“Cindy”

AMRAP X 20 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

Thursday WOD

Strength:

EMOTM X 10 minutes

Odd- 50 Double-Unders

Even- 6 Below Depth Handstand Push-ups

*Make the handstand push-ups as difficult as possible*

Metcon:

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

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

Shoulder 2 Overhead (105/155)

Ring Dips

*10 minute cut-off*

Wednesday WOD

Metcon:

40-30-20-10

Cal Row

Front Rack Lunges (95/135)

Toes 2 Bar

Wallballs (14/20 @ 9/10ft)

*30 minute cut-off*

Wednesday WOD

Metcon:

40-30-20-10

Cal Row

Front Rack Lunges (95/135)

Toes 2 Bar

Wallballs (14/20 @ 9/10ft)

*25 minute cut-off*

Tuesday WOD

Strength:

Every 90 seconds X 6 Rounds

2 Split Jerks

Metcon:

4 Rounds

15 Power Cleans (65/95)

15 Thrusters (65/95)

*10 minute cut-off*