wod

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)


Thursday

“Air BnB” 7/25

Metcon – 5 Rounds For Total Reps – 1 Minute Stations
Abmat Sit Ups
Cal Bike
Air Squats
Rest


Wednesday

“Trail Blazer” 7/24

Strength – Push Press
Build to a heavy set of 3

Metcon – 3 Rounds For Time:
800m Run
80 Double Unders
21 Push Press (115/85)


Tuesday

“Nowhere Fast” 7/23

Strength – Find a heavy complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
*Complex does NOT need to be touch n’ go

Metcon – For Time:
50 Power Cleans (155/105)
*EMOM (Including 0:00) – 5 Toes To Bar


Monday

“Hot Sauce” 7/22

Metcon – With a running clock…
3 Minute AMRAP
21 Cal Row
21 Burpees over rower
Max Overhead Squats (75/55)

Rest 3 Minutes

3 Minute AMRAP
18 Cal Row
18 Burpees over rower
Max Overhead Squats (95/65)

Rest 3 Minutes

3 Minute AMRAP
15 Cal Row
15 Burpees over rower
Max Overhead Squats (115/85)

Rest 3 Minutes

3 Minute AMRAP
12 Cal Row
12 Burpees over rower
Max Overhead Squats (135/95)


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