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Wednesday WOD

Strength:

5 X 5

Bench Press

Metcon:

AMRAP X 8 minutes

6 Front Squats (123/185)

8 Ring Dips

10 Dumbbell Thrusters (35/55)

*@ least 4 rounds to Rx*

Tuesday WOD

Metcon:

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

Burpee Box Jump Overs (20/24)

Hang Snatch (63/95)

Overhead Lunges (63/95)

Shoulder 2 Overhead (63/95)

*30 minute cut-off*

Monday WOD

Strength:

EMOTM X 8 minutes

1 Squat Clean and Jerk every 20 seconds

Metcon:

AMRAP X 9 minutes

7 Hang Cleans (103/155)

10 Pull-ups

*@ Least 6 rounds to Rx*

Saturday WOD

Metcon:

4 Rounds

7 Hang Squat Cleans (103/155)

14 Dumbbell Shoulder 2 Overhead (35/55)

21 Toes to Bar

*20 minute cut-off*

Friday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

3 Deadlifts every 30 seconds

*Deadlifts on the first 6 minutes must be done unbroken, the AMRAP can be split up however you want*

Metcon:

30-20-10

Overhead Squats (63/95)

OAA Dumbbell Snatch (45/70)

Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*

OLY Class Tonight!

Just a reminder that our 6:30 class tonight will be an Olympic Lifting class not a regular WOD. We will be focusing on the Clean and Jerk. If you still wanted to do the WOD today, you may do the workout and the oly class. I would just work on positioning and technique keeping the weight light during the oly session. 

Thursday WOD

Metcon:

AMRAP X 5 minutes

15 Shoulder to Overhead (68/105)

30 Double-Unders

-Rest 1 minute-

AMRAP X 5 minutes

15 Hang Cleans

30 Sit-ups

-Rest 1 minute-

AMRAP X 5 minutes

15 Shoulder to Overhead (68/105)

30 Double-Unders

-Rest 1 minute-

AMRAP X 5 minutes

15 Hang Cleans

30 Sit-ups

*Score is a running tally of total reps. At least 14 rounds to Rx.*

Wednesday WOD

Strength: 

Find a 3 Rep Max Back Squat, then perform 4 reps @ 90%, 5 reps @ 80%, 6 reps @70%, and 7 reps @ 60%.

Metcon:

8 Minute Ladder

2 Box Jumps (24/30)

3 Kettlebell Swings (55/70)

*@ least through 15 Kettlebell Swings to Rx*

Tuesday WOD

Metcon:

AMRAP X 25 minutes 

20 Back Rack Lunges (63/95)

10 Ring Dips

5 Bar Muscle-Ups

*Every minute on the minute, except the first minute, you must perform 4 burpees. At least 6 Rounds to Rx*

Monday WOD

Strength:

EMOTM X 10 minutes

Odd- 4 Power Cleans

Even- 6 OAA Dumbbell Snatch

Metcon:

20-15-10-5

Hang Squat Snatch (78/115)

Handstand Push-Ups

*10 minute cut-off*