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Wednesday WOD

Strength:

Every 3 minutes X 15 minutes

10, 8, 6, 4, 2

Front Squat

3, 6, 9, 12, 15

Strict Handstand Push-ups

*You must complete each round within 3 minutes. First round will be 10 Front Squats, 3 Strict HSPU’s, 2nd round 8 FS, 6 Strict HSPU’s, continue like that until your last 3 minute round is 2 Front Squats, 15 Strict HSPU’s. Start with as much weight you can handle for a set of 10 on the FS’s and increase weight for each round.*

Metcon:

7 Minute Ladder

1 Dumbbell Ground to Overhead (35/55)

2 Pistols

*At least through 12 pistols to Rx*

Tuesday WOD

Metcon:

AMRAP X 20 minutes

8 Hang Cleans (93/135)

10 Burpees Over the Bar

12 Toes 2 Bar

*At least 8 Rounds to Rx*

Monday WOD

Strength:

EOMOTM X 10 minutes

3 Squat Snatch

Metcon:

-Start with 50 Wallballs-

21-15-9

Shoulder 2 Overhead (93/135)

Box Jumps (24/30)

-End with 50 Wallballs-

*12 minute cut-off*

Saturday WOD

Metcon:

3 Rounds

60 Sit-ups

100 Double-Unders

8 Deadlifts (183/275)

*20 minute cut-off*

Friday WOD

Strength:

Every 2:30 X 5 Rounds

3, 3, 3, 2, 2

Front Squats

Metcon:

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

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

Handstand Push-ups

Overhead Squats (93/135)

*12 minute cut-off*

Thursday WOD

Metcon:

-Start with 1000m Row-

5 Rounds

10 Chest 2 Bar Pull-Ups

10 Power Cleans (103/155)

-End with 1000m Run-

*20 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 2 Push-Press, 4 Push-Jerks

Even- 25 second L-Hang

Metcon:

4 Rounds

14 Dumbbell Step-Ups (35/55)

15 Thrusters (63/95)

*10 minute cut-off*

Tuesday WOD

Metcon:

AMRAP X 20 minutes

8 Power Snatch (93/135)

10 Burpee Box Jump-Overs (20/24)

12 Back Rack Lunges (93/135)

*At least 6 rounds to Rx*

Monday WOD

Strength:

You have roughly 20 minutes to establish a “1-rep max” Barbell Complex of

2 Hang Squat Cleans

1 Jerk 

2 Front Squats

1 Jerk

Metcon:

10 minute ladder

1 Strict Handstand Push-up

2 OAA Dumbbell Snatch (55/70)

3 Toes to Bar

*At least through 18 Toes to Bar to Rx*

Saturday WOD

Metcon:

3 Rounds

30 Overhead Squats (63/95)

30 Ring Dips

30 Pull-ups

*25 minute cut-off*