Tuesday’s WOD – 11.20.18

METCON

For Time:
30-25-20-15-10 Bike Calories

After each set:
16 Dumbbell Power Snatches (50/35)
200 Meter sled Run (35/45)

21-18-15-12-9 cal row

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Monday’s WOD – 11.19.18

STRENGTH

Back Squat
8 Repetitions @ 64%
6 Repetitions @ 74%
4 Repetitions @ 79%

METCON

For Time:
30 Kipping Handstand Pushups
12/8 Ring Muscle-Ups
10 Rounds of “Macho Man”

1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks
Rx – 155/105

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Saturday’s WOD – 11.17.18

METCON

For Time
800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps
400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps
200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps

Barbell – 95/65
Burpee BJ – 24″/20″

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Thursday’s WOD – 11.15.18

METCON

4 Rounds for Time
24/17 Calorie Assault Bike
2 Rope Climbs (15′)

Row: 21/15

METCON

For Time
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
… Rest 2:00…
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row

Score is total time across the entire piece, to include rest periods.

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Wednesday’s WOD – 11.14.18

METCON

For Time
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Rx – 205/145
Rx +- 225/155

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Tuesday’s WOD – 11.13.18

METCON

On the 4:00 x 5 Rounds
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (115/80)

Rx+-135/95
Score is our *slowest* round.

METCON

No Measure
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

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Friday’s WOD – 11.09.18

STRENGTH

Front Squat (3×5)
3 Sets of 5 @ 65%

METCON

In an 18:00 Clock… (Rounds & Reps)

5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)

With Time Remaining, Max Rounds:
5 Chest-to-Bar Pull-Ups
7 Kipping Handstand Pushups
21 Air Squats

Score is rounds plus repetitions of the triplet. The “buy-in” of running and overhead squats does not contribute towards the score

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1 2 3 105

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