Saturday’s WOD – 08.18.18

METCON

In Teams of 3
250 Power Clean and Jerks
Every 5:00 (to include the start), complete:
45/30 Calorie Row
30 Toes to Bar

Weight climbs every 50 repetitions.
Weight #1 – 95/65
Weight #2 – 115/80
Weight #3 – 135/95
Weight #4 – 155/105
Weight #5 – 185/135

30:00 Cap

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Wednesday’s WOD – 08.15.18

METCON

5 Rounds, 1 “Big Clean Complex” every 6:00 (Weight)
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

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Tuesday’s WOD – 08.14.18

STRENGTH

Handstand Push-ups
5 min AMRAP: Strict handstand push-ups

METCON

AMRAP 4 (Rounds & Reps)
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

— Rest 4:00 —

AMRAP 4 (Rounds & Reps)
21 Calorie Row, 21 Burpees, 21 Toes to Bar

— Rest 4:00 —

AMRAP 4 (Rounds & Reps)
15 Calorie Row, 15 Burpees, 15 Pull-Ups

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Monday’s WOD – 08.13.18

STRENGTH

Back Squat
Build Steadily to a 7-Rep Back Squat

Front Rack Reverse Lunge
Sets of 20 Reps @ 40% of 1RM Front Squat

METCON

3 Rounds (Time)
50 Double-Unders
35 AbMat Sit-Ups
20/14 Calorie Assault Bike

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Friday’s WOD – 08.10.18

STRENGTH

Front Squat (5 Rep Max)

METCON

3 Rounds (Time)
20 Deadlifts (155/105)
15/12 Calorie Assault Bike
20 Hang DB Reverse Lunges (50’s/35’s)
15/12 Calorie Assault Bike

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Thursday’s WOD – 08.09.18

METCON

3 Rounds (Time)
75 Air Squats
25 Pull-ups
15 Bench Press 155/105

METCON

Beach Bod 2019 (No Measure)
15 Skull Crushers or 15 Banded Tricep Pull Downs, Per Arm
20 Ball Pushups or Diamond Pushups
15 V-ups
20 Empty Barbell Bicep Curls

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Wednesday’s WOD – 08.08.18

METCON

“Hot Sauce” Part 1
AMRAP 3 (Reps)

21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats
Qualifier Rx – 95/65
Open Rx – 75/55

— Rest 3:00 —

“Hot Sauce” Part 2
AMRAP 3 (Reps)

18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats
Qualifier Rx – 115/80
Open Rx – 95/65

— Rest 3:00 —

“Hot Sauce” Part 3
AMRAP 3 (Reps)

15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats
Qualifier Rx – 135/95
Open Rx – 115/80

— Rest 3:00 —

“Hot Sauce” Part 4
AMRAP 3 (Reps)

12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats
Qualifier Rx – 155/105
Open Rx – 135/95

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