Tuesday’s WOD – 10.17.17

METCON

On the Minute x 12 (4 Rounds – Calories):
Minute 1 – 10 Deadlifts (225/155)
Minute 2 – 20 Abmat Sit-Ups
Minute 3 – Max Calorie Assault Bike

METCON

Running Conditioning (Time)
On the 5:00 x 3:
800 Meter Run
Slowest time is your score.

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Monday’s WOD – 10.16.17

STRENGTH

Back Squat (10x Alternating EMOM)

Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats

METCON

21-15-9 For Time
Dumbbell Squat Clean Thruster 50/35
Pull-ups

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Saturday’s WOD – 10.14.17

METCON

For Time
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief” = 3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 135/95

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Friday’s WOD – 10.13.17

STRENGTH

Split Jerk (7 x 1 Pausing Split Jerk + 1 Split Jerk)
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk
Sets #5-7 are based entire off feel.

METCON

In Teams of 2, AMRAP 20 (Rounds & Reps)
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes-to-Bar

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Thursday’s WOD – 10.11.17

STRENGTH

Power Snatch (12 min EMOM – 3 OTM x 4, 2 OTM x 4, 1 OTM x 4)
First 4 Minutes- 3 TNG Power Snatches
Minutes 4-8 – 2 TNG
Minutse 9-12 – 1 build to a heavy single

METCON

8 Min AMRAP – Ascending Ladder 2, 4, 6, 8…
Power Cleans 105/155
Box Jumps 24/30

“Beach Bod 2018” – 4 NFT
10/8/6/4 Bench Press (add weight every set)
Max Effort Push Ups
15 Reverse Flies
20 Bicep Curls

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Wednesday’s WOD – 10.11.17

METCON

3 Sets (No Measure)
5 Waiter Squats, each side
5 Cossack Squats, each side

METCON

AMRAP 15 (Rounds & Reps)
12 Dumbbell Step-Back Lunges
9 Dumbbell Clean and Jerks
6 Bar Muscle-Ups
Rx – 50/35lb Dumbbells

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Tuesday’s WOD – 10.10.17

METCON

For Time
50/35 Calorie Assault Bike
100 Double-Unders
800 sled pull (45/25)
100 Double-Unders
50/35 Calorie Assault Bike (60/40 calories on the rower)

METCON

Midline Conditioning (No Measure)
25 GHD Sit-Ups
50 AbMat Sit-Ups
100 Hollow rocks

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Monday’s WOD – 10.09.17

STRENGTH

Back Squat (3 – 1 – 3 – 1 – 3 – 1)
3 Back Squats @ 84% of 1RM Back Squat
1 Back Squat @ 89% of 1RM Back Squat
3 Back Squats @ 84% of 1RM Back Squat
1 Back Squat @ 91% of 1RM Back Squat
3 Back Squats @ 84% of 1RM Back Squat
1 Back Squat @ 93% of 1RM Back Squat

METCON

Alternating EMOM x 10 (Weight)
Even Minutes – 16/13 Calorie Row
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

Set #1 – 50% of 1RM Clean & Jerk (CJ)
Set #2 – 55% of 1RM CJ
Set #3 – 60% of 1RM CJ
Sets #4+5 – Climb as you see fit.

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Saturday’s WOD – 10.07.17

METCON

For Time

800 Meter Run “Buy-In”

Followed by…
5 Rounds:
12 Chest to Bar Pull-Ups
9 Squat Snatches (95/65)
6 Strict Handstand Pushups

Followed by…
800 Meter Run “Cash-Out”

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Friday’s WOD – 10.06.17

STRENGTH

Split Jerk (5×2 Pausing Split Jerks + 1 Split Jerk)
Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 75% of 1RM Clean and Jerk
Set #5 – 75% of 1RM Clean and Jerk

METCON

3 Rounds for Time
500 Meter Row
12 Deadlifts (275/185)
15 Box Jumps (30″/24″)

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