WOD

Friday April 20, 2018

4/20/18
Strength
Squat Snatch + Hang Squat Snatch
Build to heavy complex
(15 mins)
Metcon
Metcon (Time)
5 Rounds for Time:
5 Power Snatches (135/95)
15 Wall Balls (20/14)
30 Double Unders
*15 min time cap

Thursday April 19, 2018

4/19/18
Strength
Deadlift (3-3-3-3-3)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
5 Deadlift (225/155)
5 Pull Ups
5 Burpees

Wednesday April 18, 2018

4/18/18
Strength
Shoulder Press (3-3-3-3-3-3)
Metcon
Metcon (Time)
500m Row
21-15-9
Thrusters (95/65)
Hang Cleans (95/65)
*10 min time cap

Tuesday April 17, 2018

4/17/18
Strength
Front Squat (4-4-4-4)
Metcon
Metcon (Time)
400m Run
30 KB Swings (53/35)
20 Goblet Squats (53/35)
10 OH Lunges w/KB in right hand
10 OH Lunges w/KB in left hand
20 Goblet Squats
30 KB Swings
400m Run
*13 min time cap

Monday April 16, 2018

4/16/18
Metcon
Metcon (AMRAP - Reps)
Tabata Wall Balls (20/14)
Tabata Sumo Deadlift High Pulls (75/55)
Tabata Box Jumps (20)
Tabata Push Press (75/55)
Tabata Row for Calories
*8 rounds at each movement, :20 on, :10 off
*1 min transition between each movement
*Score is total reps from all 5 movements

Friday April 13, 2018

Friday the 13th!
Metcon
Metcon (Time)
27-21-15-9
toes to bar
overhead squats (95/65)
burpees over the bar
*17 minute cap
We are having a BBQ at the gym TOMORROW at 12:30! Bring food, drinks, family and friends!
Accessory
Metcon (No Measure)
for quality:
100 hollow rocks
3x1:00 plank

Thursday April 12, 2018

4/12/2018
Strength
Deadlift (EMOM 8: 5 reps 75%+)
warm up to 75%
Metcon
Metcon (Time)
3 rounds
30 hang power cleans (95/65)
15 ring dips
400m run
*scale dips to box dips/pushups
*RX+ = dips from a MU

Wednesday April 11, 2018

4/11/2018
Power Snatch (1.1)
1 rep, rest 10 seconds, 1 rep
Metcon
Metcon (Time)
5 rounds:
10 HSPU
15 power snatch (115/75)
20 box jumps
*15 min cap
*scale hspu to DB press or pike hspu

Tuesday April 10, 2018

4/10/208
Strength
Front Squat (1RM)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups