Monday May 13th, 2019

STRENGTH:

15:00

3-4 sets

10 dbl db bench press

8 dbl db bent over row

6 tall kneeling pallof press (each side)

4 ring body pulls @3113

METCON:

15:00 AMRAP

15/12 bike calories

15 chest to bar pull-ups

30 double unders

Saturday May 11th, 2019

TEAM METCON:

30:00 AMRAP

400m run

20 alt db squat cleans 50/30

100m sled push (heavy)

20 alt db snatches 50/30

40 calorie row

Friday May 10th, 2019

STRENGTH:

15:00

power snatch + overhead squat + squat snatch

(build to a moderately heavy single of the complex)

METCON:

“THREE WISE MEN”

three AMRAPs in 16 minutes

4:00 AMRAP

5 hang squat snatches 135/95

10 bar facing burpees

REST 2:00

4:00 AMRAP

10 power cleans 135/95

20 pull-ups

REST 2:00

4:00 AMRAP

15 box jump overs 24/20

30 wallballs

https://wodwell.com/wod/three-wise-men/

Thursday May 9th

OPEN GYM 3:30PM-7:00PM

BARBELL CLUB 5:30PM-6:30PM

FREE INTRO CLASS 5:45PM-6:45PM

Wednesday May 8th, 2019

STRENGTH:

18:00

6 x 2

TNG deadlift (clean grip only)

METCON:

14:00 AMRAP

50m farmer’s carry 53/35

10 push ups

50m front rack carry 53/35

10 situps

50m overhead carry 53/35

10 air squats

Tuesday May 7th, 2019

STRENGTH:

15:00

4 x 8

back rack reverse lunge

double kb front squats

(building)

METCON:

FOR TIME

15/12 calorie bike

15 muscle ups

200m run

15/12 calorie bike

12 muscle ups

200m run

15/12 calorie bike

9 muscle ups

200m run

Monday May 6th, 2019

STRENGTH:

15:00

5 x 4

strict press w/ :04 descent

(building)

METCON:

3 rounds

9 calorie row

15 thrusters 95/65

21 toes to bar

45 double unders