wod

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


Thursday – October 03, 2019

Metcon:
“Tummy Time” 9/13
15-12-9-12-15
Toe To Bar
Deadlift (205/145)
Lateral bar burpees


Wednesday – October 02, 2019

Strength:
1RM Overhead Squat

Metcon:
“Hot Mess” 9/9
2 Rounds
25 Overhead Squats (115/85)
35/25 cal Row


Tuesday – Ocotber 01, 2019

Gymnastics:
6 Min Amrap:
1 Strict Handstand push-up
1 strict pull-up
2/2, 3/3, 4/4 etc..
Score is total reps

“Goldilocks” 9/22
3 Rounds:
100’ Bear Crawl
20 slam balls (20/15)
30/21 cal bike


Monday – September 30, 2019

Metcon:
“Master Splinter” 9/16
3 Rounds:
400m Run
12 Burpee Box Jumps (24”/20”)
15 Thrusters (95/65)


Friday – September 27, 2019

Strength:
1RM weighted strict pull-up

Metcon:
“Sleeping Bag” 9/19
4 Rounds:
15 Strict Pull-ups
200m Run
30 sit-ups
200m MB run (20/14)


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