Friday’s WOD – 02.08.19

METCON

“Twenty Something”

AMRAP 20 (Rounds and Reps)

30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row

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Thursday’s WOD – 01.07.19

STRENGTH

Snatch
On the 1:30 x 5 Sets:
3-Position Squat Snatch

Each complex entails 3 repetitions:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)

Set #1 – 60% of 1RM Snatch
Set #2 – 63% of 1RM Snatch
Set #3 – 66% of 1RM Snatch
Set #4 – 69% of 1RM Snatch
Set #5 – 72% of 1RM Snatch

METCON

On the 4:00 x 3 Sets (Time)
15 Abmat sit ups
21/15 Calorie Row
15 HR push ups

Rx plus: ghd sit ups + k hspu

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Wednesday’s WOD – 02.06.19

METCON

AMRAP 5 (Reps)
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike

— Rest 5:00 —

AMRAP 5 (Reps)
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

— Rest 5:00 —

AMRAP 5 (Reps)
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

All rounds have the same repetitions per round, with only the weights changing.
Males – 1 round totals 63 repetitions.
Females – 1 round totals 57 repetitions.

Rower: 21/18

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Tuesday’s WOD – 02.05.19

STRENGTH

Snatch
1 E30 seconds

METCON

AMRAP 15 (Rounds & Reps)
25 Double-Unders, 5 Power Snatches (135/95)
25 Double-Unders,5/3 burpee chest to bar pull-ups

RX+:5/3 Bar Muscle-Ups

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Monday’s WOD – 02.04.19

STRENGTH

Clean and Jerk
10 minute EMOM
On the 0:00… 1 Clean and Jerk @ 70%
On the 1:00… 1 Clean and Jerk @ 75%
On the 2:00… 1 Clean and Jerk @ 80%
On the 3:00… Rest
On the 4:00… 1 Clean and Jerk @ 75%
On the 5:00… 1 Clean and Jerk @ 80%
On the 6:00… 1 Clean and Jerk @ 85%
On the 7:00… Rest
On the 8:00… 1 Clean and Jerk @ 80%
On the 9:00… 1 Clean and Jerk @ 85%
On the 10:00… 1 Clean and Jerk @ 90%

At the 15:00 on the clock, we will be starting our next part – Front Squats

Front Squat 5×1

METCON

21-15-9 (Time)
Kettlebell Swings (70/53)
Box Jump Overs (24″/20″)

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Friday’s WOD – 02.01.19

METCON

For Time
65/50 Calorie Bike “Buy-In”

— Directly into —

3 Rounds:
21 CTB Pull-Ups
15 Overhead Squats
9 Power Clean and Jerks
Rx Barbell – 115/80
Rx plus- 135/95
rower 50/35 cal

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Wednesday’s WOD – 01.30.19

METCON

At-Home Workout – Wisconsin is Closed – Stay Safe

50-40-30-20-10 (Time)
Jumping lunges
Jumping air squats
V-ups

RX+
Jumping lunges
Jumping air squats
V-ups
EMOM: 4 burpees

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