wod

Thursday

Gymnastics:
Skill: Handstand Pushup

Metcon:
“Russian Roulette” 8/18
5 Rounds:
10 Handstand Push-ups
20 Russian KB swings (70/53)
30 Sit-ups
40 Double Unders


Wednesday

Strength: 8/13
Bench Press- build to a heavy set of 3

Metcon: “Swole Cycle”
Tabata 8 Rounds (:20 work/:10 rest)
Alternate through stations:
Strict Pull-ups
Cal Assault Bike
Push-up
Cal Row
*Score is total reps


Tuesday

Metcon: “Hang Nail” 8/16
16 Min Amrap:
30 DB hang clean & jerks (50/35)
25/18 cal Row
20 lateral bar burpees
15 Deadlifts (245/165)


Monday

“Chips Ahoy” 8/17
For Time:
30 Chest To Bar Pull-ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest To Bar Pull-ups


Friday

“Assault on DT 8/3”

Metcon:
5 Rounds:
200m Run
12 Deadlift
9 Hang Clean
6 Push Jerk
(135/95)


Thursday

Strength:
15 MIN EMOM:
1 Back squat
Increasing weight each minute
Men increase by 10lbs, women by 5lbs

Accessory: 3 Rounds
Tabata Style (:40 on/:20 off)
L-Sit Hold
Strict Toe to Bar
GHD Sit-up


Wednesday

“31 Heroes 8/10”

Metcon:
Teams of 2
31 Min Amrap:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*One partner runs 400m with Medball (20/14) while the other one works


Tuesday

“Monkey Business 8/6”

Metcon:
4 Rounds:
400m Run
20 DB hang clean & jerk (50/35)
15 Chest To Bar Pull-Ups


Monday

“Rocket Power” 8/5

Strength:
Build to a Heavy Complex
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Metcon:
For Time:
21 Lateral Bar Burpees
21 Power Snatches (115/85)
15 Lateral Bar Burpees
15 Overhead Squats (115/85)
9 Lateral Bar Burpees
9 Squat Snatches (115/85)


Friday

“Hop Scotch” – 7/26

Strength – Build to a heavy complex
3 Position Power Snatch
– High Hang (Hips)
– Hang (Above Knee)
– Floor

Metcon – 5 Rounds For Time:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)


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