Tuesday’s WOD 07.23.19

METCON

“Hot Sauce” Part #1 – AMRAP 3 (Reps)
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 65/45 lb, Rx plus- 75/55

— Rest 3:00 —

“Hot Sauce” Part #2 – AMRAP 3 (Reps)
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb, Rx plus- 95/65

— Rest 3:00 —

“Hot Sauce” Part #3 – AMRAP 3 (Reps)
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb, Rx plus- 115/85

— Rest 3:00 —

“Hot Sauce” Part #4 – AMRAP 3 (Reps)
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb, Rx plus- 135/95

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Monday’s WOD 07.22.19

STRENGTH

Back Squat (6×3/6)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat

METCON

For Time, with a 9:00 Time Cap
50 Power Cleans
*On the Minute – 5 Toes to Bar

Barbell – 135/95 lb

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Saturday’s WOD – 07.20.19

METCON

For Time:
Teams of 3 – 30:00 Time Cap:

800m Team sled Run
60 Deadlifts
60 Front Squats
60 Push Jerks
800m sled Run
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team sled Run
40 Deadlifts
40 Front Squats
40 Push Jerks
800m sled Run
30 Deadlifts
30 Front Squats
30 Push Jerks

sled – 45/35 lb,
1st Round (60’s) 115/85 lb
2nd Round (50’s) – 135/95 lb
3rd Round (40’s) – 155/105 lb
4th Round (30’s) – 175/125 lb

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Friday’s WOD – 07.19.19

METCON

For Time:

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

— Directly into —

2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

— Directly into —

2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees

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Wednesday’s WOD 07.17.19

STRENGTH

On the Minute x 7
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

METCON

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#
Box Jump – 24″/20″

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Monday’s WOD 07.15.19

STRENGTH

Back Squat (6×3/6)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

METCON

4 Unbroken Sets (Weight)
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 Sit-Ups.

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Friday’s WOD 07.12.19

METCON

Teams of 2
Ascending Ladder for 25 Minutes (Rounds & Reps)
3-6-9-12-15…
Row Calories
Kettlebell Swings
Wallballs *Females 9′ Target

Kettlebell Pounds – 53/35
Wallball Pounds – 20/14
Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.

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