Wednesday’s WOD – 12.04.19

METCON

“Low Tide”

AMRAP 5 (Rounds and Reps)
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

— Rest 5 Minutes —

AMRAP 5 (Rounds and Reps)
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

— Rest 5 Minutes —

AMRAP 5 (Rounds and Reps)
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

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Tuesday’s WOD – 12.03.19

STRENGTH

1 Push Press + 2 Push Jerks (Build to Heavy)
5 Sets – 1 Push Press, 2 Push Jerks

METCON

Little Dipper – 21-15-9 (Time)
Push Jerks (135/95)
Lateral Barbell Burpees

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Saturday’s WOD – 11.30.19

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METCON

Iron Lotus – Teams of 3 (Time)
800 Meter Team Weighted Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Weighted Run (50/35)

* Mixed Team Calories:
2 Girls, 1 Guy: 65 Calories
2 Guys, 1 Girl: 70 Calories

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Friday’s WOD – 11.29.19

STRENGTH

Tempo Deadlift
Build to a Moderate Single with Tempo
*Tempo: 5 Seconds Up & Down

METCON

Steam Roller (Time)
35/25 Calorie Bike, 25 Sit-ups, 2 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 4 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 6 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 8 Deadlifts
35/25 Calorie Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)
*Row = 25/18 Cals
*Run = 400 Meters

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Thursday’s WOD – 11.28.19

METCON

Turkey Day – Teams of 4 (Time)

-1 athlete is always rowing (cals)
-1 athlete is always holding a KB (70/53, it cannot touch the ground)
-1 athlete is working
-1 athlete is resting

1000m sled drag (85% average weight of team)
800m Farmers Walk (2 arms 53/35)
600 DU (timed attempts)
400 Box Jumps (24/20)
200 pullups (strict = RX+, scale = Ring Rows)
Total reps = 3000

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Wednesday’s WOD – 11.27.19

STRENGTH

3-Position Power Snatch

High Hang, Hang, Floor
Work to a heavy weight for complex

METCON

Power Wheels (AMRAP – Rounds and Reps)

AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
— Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
— Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

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Monday’s WOD – 11.25.19

STRENGTH

Back Squat (3 x 5)
There is the option to build to a heavy set of 5 or stay at the same challenging weight across the board.

METCON

Taco Bell – AMRAP 9 (Rounds & Reps)
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

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