Monday’s WOD – 11.18.19

STRENGTH

Macho Man Complex – Build to Heavy

1 complex every 1:30-2 minutes for 15 minutes:
3 Power Cleans
3 Front Squats
3 Push Jerks

METCON

Randy Savage – AMRAP 12 (Rounds & Reps)
3 Rounds of Macho Man (135/95)
15 Toes to Bar

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Saturday’s WOD – 11.16.19

METCON

4th Down (Rounds & Reps)

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

— Rest 4 Minutes —

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

— Rest 4 Minutes —

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

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Friday’s WOD – 11.15.19

STRENGTH

Power Clean (1×2)
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

METCON

Power Bar – AMRAP 12 (Rounds & Reps)
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)

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Wednesday’s WOD – 11.13.19

STRENGTH

Back Squat (1×2)

Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

METCON

Step Aerobics – 3 Rounds (Time)
30 Slamballs (20/12)
30/21 Calorie Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 50/35

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Tuesday’s WOD – 11.12.19

METCON

Piggy Back – Teams of 2, 12 Rounds (Time)
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 25′ Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

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Monday’s WOD – 11.11.19

METCON

Jack – AMRAP 20 (Rounds and Reps)
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, died September 29th, 2009
To learn more about Jack click here

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Saturday’s WOD – 11.09.19

METCON

Crossfit Games Open 20.5 (Time)

Partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Time)

Partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

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