Tuesday’s WOD – 12.10.19

METCON

“Lead Foot”

Part 1 – AMRAP 4 (Rounds and Reps)
27/21 Calorie Row
27 Burpees
27 CTB Pull-Ups

— Rest 4:00 —

Part 2 – AMRAP 4 (Rounds and Reps)
21/15 Calorie Row
21 Burpees
21 Toes to Bar

— Rest 4:00 —

Part 3 – AMRAP 4 (Rounds and Reps)
15/9 Calorie Row
15 Burpees
15 Pull-Ups

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Saturday’s WOD – 12.07.19

METCON

“Hot & Heavy”

Teams of 3, AMRAP 30 (Rounds & Reps)
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

* One athlete works at a time.
** Teams must complete all reps at one station before moving to the next.

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Friday’s WOD – 12.06.19

METCON

“Outside the Box”

Teams of 2, AMRAP 30 (Rounds and Reps)
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

* Box Height: (24/20)
** Both athletes will complete a full round before moving up in reps.

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Wednesday’s WOD – 12.04.19

METCON

“Low Tide”

AMRAP 5 (Rounds and Reps)
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

— Rest 5 Minutes —

AMRAP 5 (Rounds and Reps)
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

— Rest 5 Minutes —

AMRAP 5 (Rounds and Reps)
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

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Tuesday’s WOD – 12.03.19

STRENGTH

1 Push Press + 2 Push Jerks (Build to Heavy)
5 Sets – 1 Push Press, 2 Push Jerks

METCON

Little Dipper – 21-15-9 (Time)
Push Jerks (135/95)
Lateral Barbell Burpees

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Saturday’s WOD – 11.30.19

\

METCON

Iron Lotus – Teams of 3 (Time)
800 Meter Team Weighted Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Weighted Run (50/35)

* Mixed Team Calories:
2 Girls, 1 Guy: 65 Calories
2 Guys, 1 Girl: 70 Calories

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Friday’s WOD – 11.29.19

STRENGTH

Tempo Deadlift
Build to a Moderate Single with Tempo
*Tempo: 5 Seconds Up & Down

METCON

Steam Roller (Time)
35/25 Calorie Bike, 25 Sit-ups, 2 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 4 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 6 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 8 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)
*Row = 25/18 Cals
*Run = 400 Meters

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