Friday’s WOD – 04.26.19

METCON

Girls Gone Wild Part #1 – “Fran” (Time)
On the 0:00
21-15-9:
Thrusters (95/65)
Pull-Ups

Girls Gone Wild Part #2 – “Diane” (Time)
On the 4:00
21-15-9
Deadlifts (225/155)
Kipping Handstand Pushups

Girls Gone Wild Part #3 – “Amanda” (Time)
On the 8:00
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

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Thursday’s WOD – 04.25.19

STRENGTH

Clean and Jerk

On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Sets #3+4+5 – Build to a heavy complex for the day.

METCON

3 Rounds (No Measure)
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups

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Saturday’s WOD 04.20.19

METCON

Teams of 3 (Time)
800m sled Run
6 Rope Climbs, 20 Squat Cleans
800m sled Run
9 Rope Climbs, 35 Squat Cleans
800m sled Run
12 Rope Climbs, 50 Squat Cleans

Barbell – 135/95
Rope – 12′
Team runs together with a single sled weighing 45/25. Team cannot start accumulating reps until all teammates are back from the run.

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Friday’s WOD 04.20.19

METCON

“Vader”

3 Rounds (Time):
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)
Rx Dumbbell – 50/35

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Thursday’s WOD – 04.18.19

STRENGTH

Bench Press (tempo 4×6, building)
Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Snatch (E90sx7, 1 PS + 1 OHS + 1 HSS, build)

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.

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Wednesday’s WOD 04.17.19

STRENGTH

Deadlift (E90s 3/1)

On the 1:30x 6 Sets:
Set #1 – 3 Deadlifts @ 74%
Set #2 – 1 Deadlift @ 81%
Set #3 – 3 Deadlifts @ 74%
Set #4 – 1 Deadlift @ 86%
Set #5 – 3 Deadlifts @ 74%
Set #6 – 1 Deadlift @ 91%

METCON

AMRAP 18 (Rounds & Reps)
25/20 Cal Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

Row:21/15

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Tuesday’s WOD – 04.16.19

METCON

“Tres Leches” Part 1 

On a running clock 0-10 (Time)
30 clean and jerks
Rx-135/95

— 8 min cap —

“Tres Leches” Part 2

Minutes 10-20 (Time)
30 khspu
30 bar muscle ups

— 8 min cap —

“Tres Leches” Part 3

On Minute 20 (Time)
1 mile run for time

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1 2 3 4 5 120

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