Saturday’s WOD – 01.04.20

METCON

“Speedo” 
Teams of 3 – AMRAP 20 (Rounds & Reps)

300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

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Friday’s WOD – 01.03.20

METCON

“Quarter Pounder” 
2 Rounds (Time)

400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

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Thursday’s WOD – 01.02.20

METCON

“Cheaper By The Dozen” 
AMRAP 12 (Rounds & Reps)

3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike *
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike *

Up By 3’s Until Finish

* If short on bikes, complete same calories on the rower or same reps lateral barbell burpees.

STRENGTH

Romanian Deadlift
Build to a moderate 6 reps

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Tuesday’s WOD – 12.31.19

METCON

“Aleve” 
For Time

Buy-In: 75/50 Calorie Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 75/50 Calorie Bike

* If you’re short on bikes, stagger athletes by 4-5 minutes
* 75/50 Calorie Row

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Monday’s WOD – 12.30.19

METCON

“Fight Or Flight” 
AMRAP 20 (Rounds & Reps)

20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

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Saturday’s WOD – 12.28.19

METCON

“Perfect Bar” 
Teams of 3 (Time)

120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

200/150 Calorie Row

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

One athlete works at a time in this team of 3 workout while the other 2 rest.
30 minute time cap.

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Thursday’s WOD – 12.26.19

METCON

“Punching Bag”
5 Rounds x AMRAP 3 (Rounds and Reps)

10 Dumbbell Power Cleans (50/35)
20 Double Unders
10 Dumbbell Front Rack Reverse Lunges (50/35)
20 Double Unders

*Rest 1 Minute Between Round*
Record total rounds and reps each time through, with your final score being the lowest score of the 5 rounds.

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Tuesday’s WOD – 12.24.19

METCON

“12 Days of Christmas” (Time)

1 Man Maker (50/35)
2 HSPU
3 Squat Cleans (50/35)
4 Box Jumps (24/20)
5 Pull-Ups
6 Thrusters (50/35)
7 DU
8 Alternating DB Snatch (50/35)
9 T2B
10 Front Rack Lunges (50/35)
11 Burpees
12 Shoulder to Overhead (50/35)

Follow rep scheme like the song…
1 Man Maker
2 HSPU + 1 MM
3 Squat Cleans + 2 HSPU + 1 MM
4 Box Jumps + 3 Squat Cleans + 2 HSPU + 1MM
…etc.

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Monday’s WOD – 12.23.19

METCON

“Dopamine” (Time)

Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike

* You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts.
* Record the time each round takes, with your score being the slowest of the 5 rounds.

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