wod

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


Friday – January 03, 2020

Metcon: “Speedo”
Teams of 3 – 20 Minute Amrap:
300m Row
20 Double Unders
10 Thrusters (65/45)

Complete a full round, then switch


Thursday – January 02, 2020

Strength: Romanian Deadlift
Build to a moderate set of 6

Metcon: “Cheaper by the dozen”
12 Minute Amrap:
3 Deadlifts (205/145)
3 Toes to bar
6 Deadlifts (205/145)
6 Toes To Bar

Continue by 3’s until cap


Wednesday – January 01, 2020

Metcon: “Home Alone 2”
5 Rounds:
20 Goblet Squats (50/35)
20 Lateral Burpee over DB
20m DB walking lunge (50/35)


Tuesday – December 31, 2019

Metcon: “Aleve”
For Time:
Buy In: 30 by 10m shuttle sprint

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-out: 30 by 10m shuttle sprint


Monday – December 30, 2019

Metcon: “Fight or Flight”
20 Minute Amrap:
20 Wall Balls (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row


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