WOD

Thursday July 19, 2018

7/19/2018
Metcon
Metcon (Time)
30-20-10-5
Chest-to-Bar Pull-Ups
Thrusters (95/65)
*13 min time cap
Accessory
Metcon (Time)
Post WOD, choose two of the following:
a. 1000m Row
b. 50/40 Cal Assault Bike
c. 100 Ab Mat Sit Ups
d. 70/50 Push Ups
*rest as needed between exercises
*record time for each

Wednesday July 18, 2018

7/18/2018
Strength
Overhead Squats (3-3-3-3-3)
5x3, increasing weight
Metcon
Metcon (Time)
10 Rounds:
8 Box Jumps (24/20)
8 Power Snatches (95/65)
*15 min time cap

Tuesday July 17, 2018

7/17/2018
Accessory
Metcon (Weight)
5 sets of:
5 Deadlifts (increase weight as needed)
Rest :90 secs
6-8 Kipping HSPU’s
Rest :90 secs
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
5 Strict HSPU’s
10 Power Cleans (135/95)

Monday July 16, 2018

7/16/2018
Strength
Push Jerks
*build to heavy 3 reps
Metcon
Metcon (AMRAP - Reps)
"Open Workout 13.3"
AMRAP 12
150 Wall Balls (20/14)
90 Double Unders
30 Ring Muscle Ups

Friday July 13, 2018

7/13/2018
Metcon
Metcon (Time)
"Barbra"
5 Rounds for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*rest 3 mins after each round
*40 min time cap

Thursday July 12, 2018

7/12/2018
Strength
Deadlift
5x3 - lighter weight (65%)
3x3 - heavier weight (75%)
record your hevier weight
Metcon
Metcon (Time)
"Surfer On Acid"
3 Rounds for time:
400m Run
21 Burpees
*12 min time cap

Wednesday July 11, 2018

7/11/2018
Strength
Squat Cleans
Every 2 mins for 20 mins:
2 Squat Cleans, can drop and reset
*start around 65% of your Max, add weight every set (10 sets total)
Metcon
Metcon (Time)
For Time:
27-21-15-9
Thrusters (95/65)
80-60-40-20
Double Unders
*10 min time cap

Tuesday July 10, 2018

7/10/2018
Accessory
Metcon (Weight)
4 sets of :
8 Seated DB Strict Press (on the floor)
Rest :60 secs
15 Russian KB Swings (heavy)
Rest :90 secs
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
4 Handstand Push Ups
6 Curtis P’s (95/65) (1 rep = Power Clean + Lunge Right Leg + Lunge Left Leg + Push Press)
8 Burpees

Monday July 9, 2018

7/9/2018
Strength
Power Snatch
2 Rep Max, touch and go
*compare to 6/20, 3 Rep Max
Metcon
Metcon (Time)
9-7-5
Power Snatch (@ 80% of 2RM)
Muscle Ups (or double the reps for pull ups)

At 10:00:
21-15-9
Power Snatch (115/75)
Toes to Bar
*18 min time cap

Friday July 6, 2018

7/6/2018
Strength
Back Squats (5-5-5-5-5)
*across @ 65%
Metcon
Metcon (Time)
3 Rounds:
10 Deadlifts (135/95)
10 Power Cleans
10 Push Jerks
10 Back Squats
*10 min time cap

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