Wednesday’s WOD – 06.20.18

STRENGTH

Snatch
EMOM x 5: 1 Power Snatch + OHS
EMOM x 5: 1 Squat Snatch

METCON

AMRAP 15 (Rounds & Reps)
75 Double-Unders
50 Air Squats
15 Power Snatches (115/80)

RX+ -(135/95)

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Tuesday’s WOD – 06.19.18

METCON

For Time
400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

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Saturday’s WOD – 06.16.18

METCON

In Teams of 2 (Time)
… 40 Calorie Assault Bike
40 Box Jump Overs (24″/20″)
40 Power Cleans (155/105)
40 Toes to Bar
40 Push Jerks (155/105)
40 Box Jump Overs (24″/20″)
… 40 Calorie Assault Bike
40 Box Jump Overs (24″/20″)
40 Power Cleans (135/95)
40 Toes to Bar
40 Push Jerks (135/95)
40 Box Jump Overs (24″/20″)
… 40 Calorie Assault Bike

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Friday’s WOD – 06.15.18

STRENGTH

Front Squat
Heavy Single

METCON

AMRAP 5

15-12-9
Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row

— Rest 5:00 —

AMRAP 5

15-12-9
Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

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Wednesday’s WOD – 06.13.18

STRENGTH

Push Press
Building to a 1-Rep Max Push Press

METCON

Every 4:00 x 4 Rounds (Time)
30 Walking Lunge Steps
15 Deadlifts (185/135)
20/25 Calorie Assault Bike

Score is our slowest round of the four

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Tuesday’s WOD – 06.12.18

STRENGTH

Handstand Push-ups
Max Set of Strict Handstand Pushups

METCON

AMRAP 18 (Rounds & Reps)
200 Meter Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (50/35)

RX+-(70/50)

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Saturday’s WOD – 06.09.18

METCON

In Teams of 3, AMRAP 25 (Rounds & Reps)
9/6 Calorie Assault Bike
6 Lateral Burpees over bar
200m sled pull 45#plate / 25 # women
Partners complete full rounds before switching.

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