wod

Friday – January 17, 2020

Metcon: “Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Cal Bike/Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes To Bar
7 Box Jumps (24/20)
50/35 Cal Bike/Row
3 Rounds:
7 Power Snatches (75/55)
7 Toes To Bar
7 Box Jumps (24/20)


Thursday – January 16, 2020

Metcon: “Diane”
21-15-9
Deadlifts (225/155)
Handstand push-ups


Wednesday – January 15, 2020

Strength:
Build to a heavy complex
1 pause front squat
1 front squat

Metcon: “Four Loko”
Every 4:00 for 5 Rounds
20/15 Cal Row
40 Double Unders
7 Front Squats (165/115)


Tuesday – January 14, 2020

Metcon: “Part Time”
3 Rounds:
12 Lateral DB Burpees
21 Pull-ups
Directly into…
3 Rounds:
12 Alt DB Snatch (50/35)
21/15 Calorie Bike/Row


Monday – January 13, 2020

Strength: Power Clean & Jerk
Build to a heavy single

Metcon: “Air Fryer”
3 Rounds For Time:
50 Air Squats
10 Power Clean & Jerks (135/95)


Friday – January 10, 2020

Metcon:
“Marston”
20 Minute Amrap:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Bar Burpees


Thursday – January 09, 2020

Strength:
Pausing Push Jerk
Build to a heavy set of 2

Metcon:
“IMax”
Every 3:00 for 15:00
15 Slam Balls (20/15)
10 Box Jump Overs (24/20)
5 Push Jerks
*build to a heavy set of 5
*unbroken sets


Wednesday – January 08, 2020

Metcon:
“Airplane Mode”
2 Rounds:
100m DB walking lunge (50/35)
1000m Row
50 Wall Balls (20/14)


Tuesday – January 07, 2020

Strength:
Pausing Power Clean
Build to a heavy set of 2

Metcon:
“Zoolander”
15 Minute Amrap:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees


Monday – January 06, 2020

Metcon:
“Grim Reaper”
5 Minute Amrap:
21-15-9
Overhead Squats (95/65)
Toes To Bar
-Rest 5 Minutes-
5 Minute Amrap:
15-12-9
Thrusters (95/65)
Chest To Bar Pull-ups


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