wod

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



Thursday – October 10, 2019

Skill:
5 Min Emom:
Weakness Work
Choose a rep scheme
And movement

Metcon:
“Surfer on Acid”
3 Rounds:
400m Run
21 Burpees


Wednesday – October 09, 2019

Team of 2 Metcon:
“BFF”
20 Min Amrap:
50 Wall Balls (20/14)
40 KB swings (53/35)
30/24 cal Bike
20 Power Cleans (135/95)


Tuesday – October 08, 2019

Metcon: “Double Dare”
Every 4:00 for 20:00
25/20 cal Row
50 Double Unders
5 Deadlift
*build in weight


Monday – October 07, 2019

Strength:
Squat Snatch
Build to heavy single

Metcon: “Snake Bite”
21-15-9
Squat Snatch (95/65)
Chest To Bar Pull-up


Friday – October 04, 2019

Metcon:
“Thumb War” 9/14
5 Rounds:
1 Min max wall balls (20/14)
1 Min max Hang Power snatches (75/55)
1 Min max bike cals
1 Min Rest


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