Saturday’s WOD – 08.19.17

METCON

Part #1 – In a 10 Minute Window (Reps)
“ADDERALL”
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

– 3 Minute Rest –

Part #2 – In a 7 Minute Window (Reps)
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

– 3 Minute Rest –

Part #3 – In a 4 Minute Window (Reps)
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

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Thursday’s WOD – 08.17.17

METCON

For Time (20 Min Cap)
50/40/30/20/10
cal row/wallballs (14/20)

2 min rest/transition/ put things away

For Time (20 Min Cap)
1-10
Clean and Jerks (105/155)
1 Round of Cindy in between sets.

* 1 sec for every rep not completed to time.

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Wednesday’s WOD – 08.16.17

METCON

For Time
15 Kettlebell Swings (KBS), 15 Toes-to-Bar (TTB)
10 KBS, 10 TTB
5 KBS, 5 TTB
800 Meter plate run (45/35)
5 KBS, 5 TTB
10 KBS, 10 TTB
15 KBS, 15 TTB
RX kb weight (70/53)

On the Minute x 11 (No Measure)
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 50 Double-Unders
Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL
Minute 4 – 20 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL
Minute 6 – Rest
Repeat

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Tuesday’s WOD – 08.15.17

METCON

AMRAP 3 (Reps)
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)
Rest 3 min before next AMRAP

AMRAP 3 (Reps)
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)
Rest 3 min before next AMRAP

AMRAP 3 (Reps)
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)
Rest 3 min before next AMRAP

AMRAP 3 (Reps)
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

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Friday’s WOD – 08.11.17

STRENGTH

Clean Complex 4 (7×1)
clean pull + high hang squat clean + hang squat clean

Set #1 – 50% of 1RM Squat Clean
Set #2 – 55% of 1RM Squat Clean
Set #3 – 60% of 1RM Squat Clean
Set #4 – 65% of 1RM Squat Clean
Set #5 – 70% of 1RM Squat Clean
Set #6 – 75% of 1RM Squat Clean
Set #7 – 80% of 1RM Squat Clean1

METCON

3 Rounds for Time
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

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Wednesday’s WOD – 08.09.17

STRENGTH

Pullups (1x “x”)
1 set max reps

Back Squat (1×15)

METCON

AMRAP 7
Clean and Jerks (155/105)
*OTM – 7 Wallballs (20/14)Target

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

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