WOD

Wednesday September 19, 2018

9/19/2018
Strength
Overhead Squat (5x3 with 3s pause on every rep)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
2 Power Snatches (95/65)
20 Double Unders
4 Power Snatches
40 Double Unders
6 Power Sntaches
60 Double Unders
*continue adding 2 snatch reps and 20 double under each round

Tuesday September 18, 2018

9/18/2018
Metcon
Metcon (Time)
Isabel (30 Snatches 135/95)
10 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Grace (30 Snatches 135/95)
*24 min time cap

Monday September 17, 2018

9/17/2018
Strength
Strict Press (heavy 1 then 5x3 at 75%)
*increasing weight
Metcon
Metcon (Time)
5 Rounds:
21 Double Unders
14 KB Swings (53/35)
7 Push Press (135/95)
*10 min time cap

Friday September 14, 2018

9/14/2018
Strength
Back Squat (10-10-10)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*do not do GHDSU. If you think this wod is 'too easy' then GO FASTER!

Thursday September 13, 2018

9/13/2018
Strength
Hang Clean
Build to heavy single rep, power or squat
Metcon
Metcon (Weight)
"Back to Back"
EMOM 20:
Min 1: 4 Hang Squat Cleans @ 65% of heavy single
Min 2: 15 Lateral Burpees Over the Bar

Wednesday September 12, 2018

9/12/2018
Strength
Push Press (3-3-3-3-3)
5x3, increasing weight
Metcon
Metcon (AMRAP - Rounds and Reps)
"Kill Switch"
AMRAP 5
200m Row or 200m Run
12 KB Swings (53/35)

Rest 5 mins

AMRAP 5
15 Sit Ups
10 Wall Balls (20/14)

Tuesday September 11, 2018

9/11/2018
Metcon
Metcon (AMRAP - Rounds and Reps)
"Man In the Red Bandana"
AMRAP 19:
5 Thrusters (135/95)
17 Front Rack Lunges (135/95)
77 Double Unders
200.1m Plate Run (45/25)
*in honor of Welles Crowther who sacrificed his own life to save others on September 11, 2001...look him up and watch his story.

Monday September 10, 2018

9/10/2018
Skill
Metcon (No Measure)
Pick two weakness movements
E2MOM 14
Min 1: movement 1
Min 2: movement 2
*Skill movements to work on: MU’s (bar or rings), Double Unders, HSPU’s, Pull Ups, Toes to Bar, etc.
*Spend no more then 35-40secs each min, allow yourself some rest time before the next movement
Metcon
Metcon (AMRAP - Rounds and Reps)
"Half Cindy"
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

Friday September 7, 2018

9/7/2018
Strength
Deadlifts (5-5-5-5-5)
5x5, increasing weight
Metcon
Metcon (Time)
"Steller"
For time:
100 KB Swings (53/35)
*EMOM 5 Goblet Squats - begin the workout with squats
*10 min time cap

Thursday September 6, 2018

9/6/2018
Strength
Overhead Squat
10-8-6-4-2-1
*increasing weight each set
Metcon
Metcon (Time)
"Rock"
5-10-15
Clusters (135/95)
Box Jump Overs (24/20)
*10 min time cap
*a cluster =squat clean + thruster

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