Friday’s WOD – 01.19.18

STRENGTH

Power Clean
12 min EMOM:
Odd – 3 Power Cleans (starting at 65%-70% and building to heavy)
Even – X bar muscle ups

METCON

“Guts and Glory” (Time)

Running clock for the below portion – score is total time for completion.

21 – 15 – 9
Schwinn Bike Calories ( or 80-60-40 DU)
Thrusters

Directly into…

15 – 12 – 9
Row for Calories
Hang Squat Cleans

Directly into…

12 – 9 – 6:
Barbell Facing Burpees
Overhead Squats

Rx – 95/65

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Thursday’s WOD – 01.18.18

STRENGTH

Handstand Push-ups
6 Rounds of a 1:00 Window:
10 GHD Sit-Ups + Max Kipping Handstand Pushups in time remaining.
Rest :30s between each round.
** score is lowest amount of kipp hspu across ALL rounds

METCON

On the Minute x 9 (No Measure)
“X” Thrusters (95/65)
“X” CTB Pull-Ups
“X” Barbell-Facing Burpees

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Wednesday’s WOD – 01.17.18

STRENGTH

Front Squat
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

63% of our best Front Squat, for *both* movements.

METCON

AMRAP 20 (Rounds & Reps):
1 Deadlift (315/195)
10 Toes to Bar
15 Barbell-Facing Burpees

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Monday’s WOD – 01.15.18

STRENGTH

Hang Snatch (2 OTM X 10)
Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch
Set #2 (1:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch
Set #3 (2:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

– Rest 1:00 –

Set #4 (4:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch
Set #5 (5:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
Set #6 (6:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

– Rest 1:00 –

Set #7 (8:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
Set #8 (9:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch
Set #9 (10:00) – 2 Hang Squat Snatches @ 85% of 1RM Snatch

METCON

AMRAP 9 (Rounds & Reps)
10 Hang Squat Snatches (75/55)
30 Double-Unders

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Saturday’s WOD – 01.13.18

METCON

AMRAP 25 (Rounds & Reps)

Teams of 3:
100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Clusters (Squat Clean Thruster)

Rx – 135/95

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Friday’s WOD – 01.12.18

METCON

AMRAP (Reps)

AMRAP 2:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP 1:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP :30: Burpee Box Jump Overs

METCON

3 Rounds (Reps)
Minutes 0-2 – 24 Alternating DB Snatches (50/35)
Minutes 2-4 – 24 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups
Minute 5-6 – Rest
Score today will be total bar muscle-ups completed across all three rounds.

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Wednesday’s WOD – 01.10.18

STRENGTH

Front Squat
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 60% of our best Front Squat, for *both* movements.

METCON

“Cindy” – AMRAP 20 (Rounds & Reps)
5 Pull-ups
10 Push-ups
15 Squats

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Tuesday’s WOD – 01.09.18

STRENGTH

Handstand Push-ups
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – “X” Double-Unders
Even Minutes – :30s Kipping HSPU

METCON

AMRAP 3 – (Rounds & Reps)
10/7 Calorie Assault Bike
12 Power Cleans (115/80)
Rest 3 mins.

AMRAP 3 – (Rounds & Reps)
10/7 Calorie Assault Bike
8 Power Cleans (135/95)
Rest 3:00

AMRAP 3 – (Rounds & Reps)
10/7 Calorie Assault Bike
4 Power Cleans (165/110)

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