Monday’s WOD – 01.28.19

METCON

Stay Safe! At Home Snow Day Workout

5 Rounds (Time)
20 air squats
20 push ups
20 sit ups
20 burpees

RX plus:
20 pistols
20 HR push ups
20 sit ups
20 burpees

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Friday’s WOD 01.25.19

METCON

Part A: With a 12:00 Time Cap (Time)
25 Barbell-Facing Burpees
25 Squat Snatches (95/65)
25 Barbell-Facing Burpees

Part B: In time remaining until the 12:00 cap, establish (Weight):
1-Rep Hang Snatch

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Thursday’s WOD – 01.24.19

METCON

No Measure
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

METCON

3 Superset (No Measure)
:30s Kettlebell Front Squat Hold
10 Kettlebell Bent Over Rows (each side)
50 Banded Pull-Aparts

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Wednesday’s WOD – 01.23.19

METCON

AMRAP 18 (Rounds & Reps)
21/15 Calorie Bike (or, 30/21 row)
3 Rounds of “CTB Cindy”
5 Squat Cleans (185/135)

RX+: 225/155
1 Round of “CTB Cindy”: 5 CTB Pull-Ups, 10 Pushups, 15 Air Squats

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Monday’s WOD – 01.21.19

STRENGTH

Deadlift (7×2)
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 73%
1 Set of 2 Reps @ 76%
Use the final (4) sets to build to a heavy set of 2 repetitions, aiming to finish between the 82-86% range.

METCON

For time:
1,000 Meter Row
Directly into…
3 Rounds:

21 Deadlifts (115/80)
15 Barbell-Facing Burpees
9 Push Jerks (115/80)

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Saturday’s WOD – 01.19.19

METCON

“On the 5:00″ x 5 Rounds” (Time)
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 CTB Pull-Ups
15/12 Calorie Assault Bike

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Friday’s WOD 01.18.19

METCON

In a 15:00 Time Cap

2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24″/20″)
20 Front Squats (135/95)

Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.

Build to a 1RM (Weight):
1 Squat Clean
1 Hang Squat Clean
1 Jerk

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Thursday’s WOD 01.17.19

STRENGTH

Back Squat (3×2)
Set #1 – 83%
Set #2 – 85%
Set #3 – 87%

METCON

3 “Giant” Sets (No Measure)
:30s Wall Facing Handstand Hold
10 Dumbbell Box Step-Ups, 24″/20″ (5 each leg)
16 Single Arm Suitcase Deadlifts (8 each)
Rest 2:00 between sets.

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