Friday’s WOD – 10.11.19

METCON

49th Parallel – AMRAP 20 (Rounds & Reps)
Birthday WOD for Coach MB

49 Wallballs (20/14)
49 Situps
49 Thrusters (45/35)
49 Double-Unders
49 Kettlebell swings (53/35)

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Monday’s WOD – 10.07.19

METCON

“Rugrats” – On the 4:00 x 5 Rounds (Time)
9 Burpee Box Jump Overs 20″/24″
15 Dumbbell Front Squats 2×35#/50#
21/15 Calorie Bike

Score today is the *slowest* round

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Saturday’s WOD – 10.05.19

METCON

Aderall Part 1
In a 10:00 Window (AMRAP – Reps)
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

Aderall Part 2
In a 7:00 Window (AMRAP – Reps)
— 3 min. rest —
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

Aderall Part 3
In a 4:00 Window (AMRAP – Reps)
— 3 min. rest —
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

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Thursday’s WOD – 10.03.19

STRENGTH

Back Squat 
3 sets of 6 reps

METCON

“Runderbelly” (Time)

300m Run
50 AbMat Sit-Ups
200m Run
35 AbMat Sit-Ups
100m Run
20 AbMat Sit-Ups

— Directly Into —

300m Run
50 Air Squats
200m Run
35 Air Squats
100m Run
20 Air Squats

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Tuesday’s WOD – 10.01.19

METCON

ECOD Part 1 – AMRAP 4 (Rounds & Reps)
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (135/95)
27/21 Calorie Row

— Rest 4 Minutes —

ECOD Part 2 – AMRAP 4 (Rounds & Reps)
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (115/85)
27/21 Calorie Row

— Rest 4 Minutes —

ECOD Part 3 – AMRAP 4 (Rounds & Reps)
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (95/65)
27/21 Calorie Row

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