Wednesday’s WOD – 12.05.18

METCON

On the 4:00 x 5 Rounds (Time)
9 Burpee Box Jump Overs
15 Dumbbell Front Squats
21/15 Calorie Bike

Box – 24″/20″
Dumbbells – 2 x 50’s/35’s

Score is *slowest* round

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Tuesday’s WOD – 12.04.18

STRENGTH

Handstand Push-ups (Max Effort)
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 – Strict Handstand Pushups
Rounds 4+5 – Kipping Handstand Pushups

METCON

Ascending Ladder for 7 Minutes (Rounds & Reps)
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks
Continue to add (3) repetitions per round until the 7:00 time cap.
Rx – 115/80

 

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Monday’s WOD – 12.03.18

STRENGTH

Back Squat (6/4/3/2)
6 Repetitions @ 76%
4 Repetitions @ 81%
3 Repetitions @ 84%
2 Repetitions @ 87%

METCON

For Time:
60 Double-Unders, 30 Dumbbell Power Snatches
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell – 50/35

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Friday’s WOD – 11.30.18

STRENGTH

Front Squat (3×5)
1 Set of 5 @ 69%
1 Set of 5 @ 72%
1 Set of 5 @ 75%

METCON

AMRAP 20 (Rounds & Reps)
20 Wallballs (20/14) *Females to a 9′ Target
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row

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Thursday’s WOD – 11.29.18

STRENGTH

AMRAP 3 (No Measure)
Tempo Strict Handstand Pushups

Directly into…

AMRAP 2 (No Measure)
Strict Handstand Pushups

METCON

For Total Meters (Distance)
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row

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Wednesday’s WOD – 11.28.18

METCON

In teams of 3 — At the 0:00, Part #1

AMRAP 7: Back Squat
First 50 repetitions – 155/105
Second 50 repetitions – 185/135
Time remaining, Max reps – 225/155

— 3 min rest —

At the 10:00, Part #2

AMRAP 7: Bench Press
First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/125

— 3 min rest —

At the 20:00, Part #3

AMRAP 7: Deadlift
First 50 repetitions – 185/135
Second 50 repetitions – 225/155
Time remaining, Max reps – 275/185

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Monday’s WOD – 11.26.18

STRENGTH

Back Squat
6 Repetitions @ 74%
4 Repetitions @ 79%
3 Repetitions @ 82%
2 Repetitions @ 85%

METCON

Part #1 – 0:00 – 3:00 (Reps)
21 Overhead Squats (95/65)
21 Lateral Burpees over Rower
Max Calorie Row

… Rest 3:00 – 6:00…

Part #2 – 6:00 – 9:00 (Reps)
18 Overhead Squats (115/80)
18 Lateral Burpees over Rower
Max Calorie Row

… Rest 9:00 – 12:00…

Part #3 – 12:00 – 15:00 (Reps)
15 Overhead Squats (135/95)
15 Lateral Burpees over Rower
Max Calorie Row

… Rest 15:00 – 18:00…

Part #4 – 18:00 – 21:00 (Reps)
12 Overhead Squats (155/105)
12 Lateral Burpees over Rower
Max Calorie Row

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Saturday’s WOD – 11.24.18

METCON

Teams of 3 — 2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches (75/55)
200 Meter Run each, 100 Box Jump Overs (24″/20″)
200 Meter Run each, 100 Thrusters (95/65)

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