Thursday’s WOD – 04.26.18

STRENGTH

Snatch 
10 min EMOM: 1 Power Snatch
Aim today is to build to a well-executed heavy.

METCON

3 Sets, Not for Time (No Measure)
10 Deadlifts
15 Parallel Bar Dips
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.

3 “Giant” Sets (No Measure)
Max Bodyweight Bench Press
30 steps Kettlebell Carry
Rest 2:00 between rounds.

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Wednesday’s WOD – 04.25.18

STRENGTH

Strict Press (4×6)
Same weight across all four sets. All repetitions taken from the rack.

METCON

“Full Circle” (Time)
1,500 Meter Row
100 Double-Unders
50/35 Cal Air Bike
100 Double-Unders
1,500 Meter Row

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Tuesday’s WOD – 04.24.18

STRENGTH

Handstand Push-ups (12 min EMOM: Strict HSPU)

On the Minute x 12 (3 Rounds):
Minute 1 – 35% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set
Minute 4 – Rest

METCON

Ascending Ladder for 9 Minutes (Reps)
1 Chest-to-Bar, 1 Power Snatch 95/65
2 C2B, 2 Power Snatch 95/65
3/3
4/4….

RX+- 95/135, ring muscle ups

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Monday’s WOD – 04.23.18

STRENGTH

Back Squat (E3M: 6/4/2)

Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat

Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat

Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

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Saturday’s WOD – 04.21.18

METCON

Part #1 – In a 10 Minute Window (Reps)
2K row
Time Remaining, Max Power Clean and Jerks (135/95)

– Rest 3:00 –

METCON

Part #2 – In a 7 Minute Window (Reps)
1K row
Time Remaining, Max Power Snatches (115/80)

METCON

Part #3 – In a 4 Minute Window (Reps)
500M row
Time Remaining, Max Thrusters (95/65)

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Friday’s WOD – 04.20.18

STRENGTH

Front Squat (On the Minute x 9: 1 Tempo Front Squat)
5 Seconds Down – 2 Seconds Pause in the Bottom – Aggressively Stand

Set #1 – 1 Rep @ 63% of 1RM FS
Set #2 – 1 Rep @ 63% of 1RM FS
Set #3 – 1 Rep @ 63% of 1RM FS
Set #4 – 1 Rep @ 67% of 1RM FS
Set #5 – 1 Rep @ 67% of 1RM FS
Set #6 – 1 Rep @ 67% of 1RM FS
Set #7 – 1 Rep @ 71% of 1RM FS
Set #8 – 1 Rep @ 71% of 1RM FS
Set #9 – 1 Rep @ 71% of 1RM FS

METCON

1 Round (Time)
1,000m Row
30 Deadlifts (225/155)
30 Burpee Box Jump Overs (24″/20″)
Rx+– 245/165

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Thursday’s WOD – 04.19.18

STRENGTH

Snatch
10 min EMOM: 1 Snatch Pull + 2 Hang Power Snatches
Sets #1+2 – 40% of 1RM Snatch
Sets #3+4 – 45% of 1RM Snatch
Sets #5+6 – 50% of 1RM Snatch
Sets #7+8 – 55% of 1RM Snatch
Sets #9+10 – 60% of 1RM Snatch

METCON

3 Giant Sets (No Measure)
10 Dumbbell Bench Press
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side

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Wednesday’s WOD – 04.18.18

STRENGTH

Strict Press (4×6)
Same weight across all four sets. All repetitions taken from the rack.

METCON

Alternating EMOM x 14 (Time)
7 Rounds
20/14 Calorie Bike
:30s for Max Dumbbell Power Snatches (50/35)

Score inside this conditioning piece is total dumbbell snatches over the course of the 7 rounds.

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Tuesday’s WOD – 04.17.18

STRENGTH

Strict Handstand Push-ups – 12 min EMOM
Minute 1 – 35% of Max Set
Minute 2 – 30% of Max Set
Minute 3 – 25% of Max Set
Minute 4 – Rest

METCON

3 Rounds (Time)
500 Meter Row
21 Kettlebell Swings (53/35)
12 Pull-Ups

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