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WOD

WEDNESDAY 8.21.19

LIFTDeadlift Complete a few warm up sets and then:65% x 575% x 5 85% x Max Reps  *BTW each set 5 Strict Chin Ups (wei...

TUESDAY - 8.20.19

LIFT3 Position Snatch Position 1 - Mid thigh Position 2 - Just below kneePosition 3 - Floor *20:00 to build to a heav...

MONDAY 8.19.19

LIFT Back Squat Complete a few warm up sets, and then:65% x 575% x 585% x Max Reps* In between sets, complete a 1min....

SATURDAY 8.17.19

METCONIn teams of 2!10:00 AMRAP 200 M Run 2 Deadlifts 95/653 HPC4 Front Rack Lunge  5:00 Rest10:00 AMRAP 100 M Farmer...

FRIDAY 8.16.19

METCONFIRDAY MASH UP! 0:00 - 8:00 500 M Row 60 Wall Balls 20/148:00 - 16:00 400 M Run 50 Bench Press 135/8516:00 - 24...

THURSDAY 8.15.19

LIFT + MOVESnatch + DoublesEvery 2:00 for 20:00 40 Doubles 2 Hang Squat Snatch (Increase by feel) METCON10:00 EMOM5 O...

WEDNESDAY 8.14.19

METCONC-A-R-D-I-OPick one of the following (One you didn't do last week)1) 5K Run 2) 5K Row3) 7/6 Miles Echo Bike

TUESDAY 8.13.19

LIFTStrict PressEvery 3:00 x 5 RoundsMin 1: ME Strict Press (60,65,70,75,80%)Min 2: ME Chin UpsMin 3: Rest METCON3 Ro...

MONDAY 8.12.19

LIFTBack Squat3-3-3-3-315:00 to Est. 3 Rep MaxMETCON1-2-3-4......10 Burpee Box Jump 24/20" (not over)*After Each Roun...

SATURDAY 8.10.19

METCONIn teams of 2 20:00 AMRAP10 Syncro Burpees30/20 Cals Bike40 Med Ball Cleans 20/1450  Russian KB Swings 70/55

FRIDAY 8.9.19

LIFTHang Squat Snatch 10:00 EMOMMin 0 - 5 : 2 RepsMin 6 - 10: 1 RepThen 10-15Est. a heavy singleMETCON12:00 AMRAP60/5...
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