wod

Thursday – September 26, 2019

Team of 3 Metcon:
“Bar Crawl” 9/18
7 min amrap:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3:00
7 min amrap:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3:00
7 min amrap:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)


Wednesday – September 25, 2019

OPEN WOD 18.5
3 C2B pull-ups
3 Thrusters (100/65)
6/6, 9/9, 12/12 etc…
Score is total reps

Scaled: 65/45 jumping pull-ups
Masters: 65/45 pull-ups


Tuesday – September 24, 2019

Metcon:
“Fuller Circle” 9/17
For Time:
50/35 cal bike
125 Double Unders
2k Row
125 Double Unders
50/35 cal bike


Monday – September 23, 2019

StrengthCon:
For Time:
21 Strict Press (95/65)
15 Push Press (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)

Accessory:
3 Rounds Not For Time:
20 Rower Pike ups
20 Hamstring Curls


Friday – September 20, 2019

Metcon:
“Dead Company” 9/7
For Time:
Buy In: 1 Mile Run
21-15-9
Deadlifts (225/155)
Box Jumps
Toe To Bar
Cash Out: 1 Mile Run)


Thursday – September 19, 2019

Team of 3 Metcon:
“Toon Squad” 9/6
3 Rounds:
4 minute max bike calories
3 minute max wall ball shots (20/14)
2 minute max burpees


Wednesday – September 18, 2019

Skill: Ring Muscle Up

Metcon:
“Slam Dunk” 9/5
15 Minute Amrap:
200m Run
15 Slam Balls
3 Ring Muscle Ups


Tuesday – September 17, 2019

StrengthCon:
“T-Rex” 9/8
Every 4 Minutes for 20 Minutes (5 RDS)
12/9 cal Row
6 hang power cleans
12/9 cal Row
6 push jerks

Build up in barbell weight (same weight for each movement)
Score is heaviest weight. Unbroken sets.


Monday – September 16, 2019

Metcon:
“Big Bird” 9/3
18 Minute Amrap:
20 DB snatch (50/35)
20/15 cal bike
20 DB box step-overs (24”/20” – 50/35)
20 pull-ups


Friday – September 13, 2019

Metcon:
For Time:
30-20-10
Box Jump Over
Wall Balls
Directly into…
10-20-30
Toe To Bar
Cal Row


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