WODs

Tuesday December 11th, 2018

STRENGTH:

3 x 8

bench press (building)

superset with max strict pull-ups

METCON:

14:00 AMRAP

6 power snatches 115/75

6 handstand pushups

8 power cleans 115/75

8 burpees over bar

Saturday December 8th, 2018

TEAM METCON:

for time

100 calorie row

50 front squats 75/55

100 double unders

50 calorie bike

100 double unders

50 burpees over bar

100 wall ball situps (sit across from your partner, holding a wall ball, do a situp, touch the wall ball to the ground behind you, and toss the ball to your partner once you come up)

Friday December 7th, 2018

STRENGTH:

15:00

3-4 sets

8 RDL’s w/ :03 descent

10 back extensions

10 bird dogs (5/5)

 

METCON:

“DEATH BY” shoulder to overhead 95/65 + chest to bar pull-ups

minute one: 1 STOH + 1 CTB pull-up

minute two: 2 STOH + 2 CTB pull-ups

minute three: 3 STOH + 3 CTB pull-ups

minute four: 4 STOH + 4 CTB pull-ups

continue until failure to complete designated reps in time frame

Wednesday December 5th, 2018

STRENGTH:

15:00

4 x 10 (5/5)

front rack reverse lunge (building)

 

METCON:

4 rounds

500m row

15 goblet squats 53/30

20m sled sprint

:90 rest

Tuesday December 4th, 2018

STRENGTH:

18:00

deadlift

build to a heavy one rm/test one rm

 

METCON:

5-10-15-10-5

bike calories

alternating db snatch 50/30

toes to bar

Monday December 3rd, 2018

ACCESSORY:

14:00

3 sets

8-10 kneeling paloff press each side

:45 ring plank

:25 L-sit (dip bars)

METCON:

16:00 AMRAP

16 kettle bell swings 53/35

16 box jumps 30/24

16 v-ups

Saturday December 1st, 2018


25 minute amrap with a partner:
800m Run
40 alternating DB Snatch (50/30)
40 ab mat sit up
40 push ups
- partners will split each movement in 4, 800 will be split in to 200s(2 each), all movements will be split in 10s

Friday November 30th, 2018


Strength/Skill:
Squat clean build to a tough set of 2 in 12 minutes

Workout:
"Fran"
21-15-9
Thruster (95/65)
Pull ups