Tuesday WOD
Strength:
EOMOTM X 12 minutes
Cluster Repeats
2.2.2.
Strict Press
Metcon:
4 Rounds
10 Hang Squat Snatch (63/95)
15 Kettlebell Swings (55/70)
*10 minute cut-off*
Read MoreStrength:
EOMOTM X 12 minutes
Cluster Repeats
2.2.2.
Strict Press
Metcon:
4 Rounds
10 Hang Squat Snatch (63/95)
15 Kettlebell Swings (55/70)
*10 minute cut-off*
Read MoreMetcon:
-Start with 75 Sit-ups-
4 Rounds
8 Back Squats (113/165)
16 Burpees Over the Bar
24 Kettlebell Swings (35/55)
-End with 75 Sit-ups-
*30 minute cut-off*
Read MoreStrength:
5 sets of:
2 Push-Jerks
2 Split-Jerks
Metcon:
4 Rounds
15 Ring Dips
25 Wallballs (14/20 @ 9/10ft)
Read MoreMetcon:
“Athena”
AMRAP X 9 minutes
9 Snatch (73/95)
45 Double-Unders
9 HR Push-ups
Then..
You have 6 minutes to hit 2 heaviest snatches you can
-End With a 1600m Row-
*You can make as many attempts you want for the snatch but you can only miss twice, Once you miss 2 times your done. After your first attempt you can only move up in weight (at least 5lb increments). If you miss your first attempt you may attempt that same weight but you can not lower the weight so choose a weight you can definitely hit. Score will be rounds and reps in the AMRAP, total weight for both snatches combined and time for row.*
Read MoreStrength:
EOMOTM X 10 minutes
3 Deadlifts
1 Max Effort Broad Jump
*Deadlifts should be heavy, ascending weights are allowed*
Metcon:
AMRAP X 12 minutes
25ft Overhead Walking Lunge (25/45)
10 Burpees
25ft Overhead Walking Lunge (25/45)
5 Strict Pull-ups
*At least 7 Rounds to Rx*
Read MoreMetcon:
12-10-8-6-4-2-4-6-8-10-12
Toes 2 Bar
Box Jumps (24/30)
Handstand Push-ups
*22 minute cut-off*
Read MoreStrength:
Every 90 seconds X 6 Rounds
2 Squat Cleans
Metcon:
21-15-9
Hang Cleans (78/115)
Kettlebell Swings (55/70)
Goblet Squats (55/70)
*10 minute cut-off*
Read MoreMetcon:
AMRAP X 4 minutes
Cal Row
-Rest 1 minute-
Then…
AMRAP X 15 minutes
Barbell Complex
6 TnG Power Cleans (93/135)
6 Front Rack Lunges (93/135)
6 Thrusters (93/135)
-End with 800m Run-
*Score is Cal on row Rounds and Reps completed on 2nd AMRAP and time to complete 800m run. At least 75 Cal on Row, 8 Rounds on Complex, and under 3:30 on the run to Rx*
Read MoreStrength:
5, 4, 3, 2, 1 minute AMRAP @ 65% of your set of 2
Bench Press
Metcon:
3 Rounds
12 Push-Ups
24 One Arm Kettlebell Snatch (35/55)*
36 Air Squats
*10 minute cut-off. For the KB Snatch, you will do 12 on one arm then 12 on the other.*
Read MoreMetcon:
5 Rounds
16 Overhead Squats (78/115)
60 Double-Unders
6 Muscle-Ups
*25 minute cut-off*
Read More