Category : Uncategorized

Friday’s WOD 04.20.19

METCON

“Vader”

3 Rounds (Time):
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)
Rx Dumbbell – 50/35

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Thursday’s WOD – 04.18.19

STRENGTH

Bench Press (tempo 4×6, building)
Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Snatch (E90sx7, 1 PS + 1 OHS + 1 HSS, build)

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.

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Wednesday’s WOD 04.17.19

STRENGTH

Deadlift (E90s 3/1)

On the 1:30x 6 Sets:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%

METCON

AMRAP 18 (Rounds & Reps)
25/20 Cal Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

Row:21/15

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Tuesday’s WOD – 04.16.19

METCON

“Tres Leches” Part 1 

On a running clock 0-10 (Time)
30 clean and jerks
Rx-135/95

— 8 min cap —

“Tres Leches” Part 2

Minutes 10-20 (Time)
30 khspu
30 bar muscle ups

— 8 min cap —

“Tres Leches” Part 3

On Minute 20 (Time)
1 mile run for time

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Monday’s WOD – 04.15.19

STRENGTH

Back Squat (6/3/6/3/6/3 rest 2 mins btwn sets)
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

METCON

No Measure
30-25-20-15-10: cal row
60-50-40-30-20: AbMat Sit-Ups

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Saturday’s WOD – 04.13.19

METCON

For Time
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

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Friday’s WOD 04.12.19

STRENGTH

“Van Damme” (Time)
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95
sub muscle ups for 15 c2b or pull ups

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Thursday’s WOD – 04.11.19

STRENGTH

Snatch (E90x2 then, EMOM 1 x6)

On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

… Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 63%
Set #3 – 66%
Set #4 – 68%
Changing to Singles…
Set #5 – 72%
Set #6 – 76%
Set #7 – 80%
Sets #8, 9, 10 – 84%

METCON

3 Rounds, resting 2:00 between:
100′ Single DB OH Walking Lunge (25ft increments)
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts
Rest 2:00 between sets.

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Wednesday’s WOD – 04.10.19

STRENGTH

Front Squat (6×1)

6 sets of 1 Rep
– 5 Second Negative ( 5 seconds slow decent)
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat
Set #2 – 55%
Set #3 – 60%
Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

METCON

“Hertbreak Kid”

3 Rounds (Time)
10 Front Squats
20 Chest to Bar Pull-Ups
50 Double-Unders

Rx-165/115
Rx+185/135

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Tuesday’s WOD – 04.09.19

METCON

“On the 5:00” x 5 Rounds (Time)
9 Box Jump Overs (30″/24″)
21/15 Calorie Bike
9 Deadlifts (225/155)
21/15 Calorie Bike

Rx plus- 254/165
15/12 calories on the rower.
*score is slowest round

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