wod

Friday – November 15, 2019

Strength:
Build to a heavy complex
1 hang Power Clean
1 power clean

Metcon:
“Power Bar”
12 Min Amrap:
9 hang Power Cleans (135/95)
12 push-ups
15 deadlifts (135/95)


Thursday – November 14, 2019

“Climbing Annie”
10-20-30-40-50
Double Unders
Abmat situps

After each set:
Rope Climbs
1-2-3-4-5


Wednesday – November 13, 2019

Strength:
Build to a heavy complex
1 back squat w/ :03 pause
1 back squat

Metcon:
“Step Aerobics”
3 Rounds For Time:
30 slamballs (20/15)
20/14 cal assault bike
10 DB box step ups (each side)

DB: 50/35
Box: 24/20


Tuesday – November 12, 2019

“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alt DB snatch (50/35)
12 lateral DB burpees
12 10m shuttle runs


Monday – November 11, 2019

“Jack”
20 Minute AMRAP
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)


Thursday – October 17, 2019

Metcon:
“Sandy Cheeks” 9/15
3 Rounds For Time:
20/16 Cal Row
25 Abmat Sit-ups
30 DB Hang Cleans (50/35)


Wednesday – October 16, 2019

StrengthCon:
Every 4 Minutes for 12 Minutes
7 – 5 – 3
Back Squats
Push Jerks
Thrusters
(135/95)


Tuesday – October 15, 2019

Metcon:
“Miracle Gro” 10/2
5 Rounds For Time:
200m Run
12/9 Cal Assault Bike
9 Handstand Push-ups


Monday – October 14, 2019

Metcon:
20 Min Amrap:
100 Double Unders
50 Wall Balls (20/14)
40 Cal Row
30 DB Snatches (50/35)
20 Toe To Bar
10 Bar Muscle Ups



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