Monday’s WOD 04.08.19

STRENGTH

Back Squat (3 waves, a set every 1:15):

Wave #1:
3 Back Squats @ 77%
2 Back Squats @ 80%
1 Back Squat @ 83%

Wave #2:
3 Back Squats @ 80%
2 Back Squats @ 83%
1 Back Squat @ 86%

Wave #3:
3 Back Squats @ 83%
2 Back Squats @ 86%
1 Back Squat @ 89%

METCON

“Black and Bluer”

5 Rounds (Time)
10 Power Cleans (115/80)
10 Bar-Facing Burpees

Rx plus- 135/95

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Saturday’s WOD – 04.06.19

METCON

For Time:
60 DB hang clean and jerks
50 Toes To Bar
40 thrusters (95/65)
30 Burpee Box Jump Over (24″/20″)
20 Clusters (135/95)

RX – Partition any way
RX+ – In order as a chipper

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Thursday’s WOD – 04.04.19

METCON

On the 1:30 x 7 Rounds (Weight)
30% Max Bar Muscle-Ups
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

* score is last weight lifted

STRENGTH

Front Squat (5×1)
1 Pausing Front Squat (5s in bottom)

Start at 60%

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Tuesday’s WOD – 04.02.19

METCON

AMRAP 4, resting 4:00 between (Reps)
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Over (24″/20″)

Rx 135/95
Rx plus- 155/105

AMRAP 4, resting 4:00 between (Reps)
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)

Rx- 115/80
Rx plus- 135/95

AMRAP 4, resting 4:00 between (Reps)
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)

Rx- 95/65
Rx plus- 115/80

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Monday’s WOD – 04.01.19

STRENGTH

Back Squat (3 waves 3/2/1 E75sec)

Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%

Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%

Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

METCON

For Time

9/5 Ring Muscle-Ups, 9 Squat Snatches
7/3 Ring Muscle-Ups, 7 Squat Snatches
5/1 Ring Muscle-Ups, 5 Squat Snatches

Rx Loading – 115/80

Time Cap: 10 Minutes

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