Monday’s WOD – 05.20.19

STRENGTH

Back Squat (6×3/1)
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%

Front Rack Lunge (2×14)
2 Sets of 14 @ 46%

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Saturday’s WOD 05.18.19

METCON

In Teams of 3, with a 30:00 Time Cap:
3 Rounds (Time):

400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15′)

… Directly into…

21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (175/115)
In the absence of a rope, let’s complete 35 CTB Pull-Ups per round.

This same theme of one working, two resting, carries to the barbell, which again we have team totals. Change weights after each completed barbell.

If we reach the time cap, add a single single to the 30:00 total for each rep not completed. In other words, if we finished the fourth barbell and reached the time cap while we were changing weights to the fifth, our score would be 30:21.

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Friday’s WOD – 05.17.19

METCON

“Fight Club” (AMRAP – Reps)
3 Rounds for Total Reps:

1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

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Wednesday’s WOD – 05.15.19

METCON

In team of 2…

“Bar Star” Part #1 – AMRAP 7 – Max Overhead Squats
First 50 Reps – 75/55
Second 50 Reps – 95/65
Time Remaining – 115/85

Rx plus- 115/85 135/95 155/105

— Rest 3:00 —

“Bar Star” Part #2 – AMRAP 7 – Max Bench Presses
First 50 Reps – 115/85
Second 50 Reps – 135/95
Time Remaining – 155/105

Rx plus- 135/95 155/105 185/125

— Rest 3:00 —

“Bar Star” Part #3 – AMRAP 7 – Max Deadlifts
First 50 Reps – 155/105
Second 50 Reps – 185/125
Time Remaining – 225/145

Rx plus- 185/135 225/155 275/185

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Monday’s WOD 05.13.19

STRENGTH

Back Squat (7×1)
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand

Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%

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Friday’s WOD – 05.10.19

METCON

“Napalm”

2 Rounds (Time)
15 CTB Pull-Ups
20 Barbell-Facing Burpees
25 Deadlifts (205/145)
30 Wallballs (30/20) *Females 9′ Target

Rx plus- 10 bar mu
deadlifts-225/155

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