Monday’s WOD – 03.02.20

METCON

“Bergeron Open Test”

AMRAP 20 (Rounds and Reps)
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

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Friday’s WOD – 02.28.20

METCON

“Fortitude Rx “

Alternating On the Minute x 30 (15 Rounds) – (Reps)

Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

** Score = lowest rounds of row calories + lowest round of burpees.

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Thursday’s WOD – 02.27.20

METCON

“Paypal”

AMRAP 20 – Teans of 3 (Rounds and Reps)
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

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Tuesday’s WOD – 02.25.20

METCON

“Double Jeopardy”
On the 4:00 x 5 Rounds (Weight)
50 Double Unders
5 Bar Muscle-ups *
5 Power Snatches

Build in Power Snatch Weight

Bar Muscle Up Scaling:
1. Reduce Reps
2. Jumping BMU From Box
3. Banded BMU
4. 15 Slamballs (Athletes Not Doing Bar Muscle-ups)

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Monday’s WOD – 02.24.20

METCON

“Deadliest Catch” (Time) 
3 Rounds
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

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Friday’s WOD – 02.21.20

STRENGTH

Barbell Complex
Build to a Heavy:
1 Power Clean
1 Front Squat
1 Push Jerk

METCON

“Wise Men” 
AMRAP 3 (Rounds & Reps)
“Macho Man” 95#

— Rest 3 Minutes —

“Wise Men” 
AMRAP 3 (Rounds & Reps)
“Macho Man” 105#

— Rest 3 Minutes —

“Wise Men” 
AMRAP 3 (Rounds & Reps)
“Macho Man” 135#

“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks

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Thursday’s WOD – 02.20.20

METCON

“Ground Ball” 

AMRAP 18 (Rounds and Reps)
100′ Walking Lunge
1 Rope Climb **
15 Slam Balls (heavy)*
1 Rope Climb

* Complete 20 alternating dumbbell snatches if no slam balls. (50/35)
** Rope Climb Scale
Scale # 1: Complete 1 Rope Climb Per Round
Scale #2: 3 Deep Ring Rows + 3 Hanging Knee Raises
Scale # 3: If traffic jam at ropes, complete 3 Strict Pull-ups + 3 Knees to Elbow

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