Thursday February 1st, 2018
Metcon 16 Min AMRAP 70/50 Cal Assault Bike W/ Remaining Time AMRAP: 21 KB Swings #53/35 15 Wall Balls #20/14 9 T2B
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WORKOUT OF THE DAY
Wednesday January 31st, 2018
Strength Power Snatch (Work Up to a 2 rep power snatch Not TNG!) Metcon (Time) 3 RFT
25 Power Snatch #75/55
15 Box Jump Overs 24/20
Tuesday January 30th, 2018
Metcon Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Monday January 29th, 2018
Strength
Thruster (2 Rep MAX from the floor! No Jerk! )
Metcon
3 min Max Double Unders
For Time:
50 Thrusters #95/65
*Every drop 10 Burpees over the bar
Saturday WOD
Partner WOD
200 Double Unders
160 Front Rack Walking Lunges #95/65
120 C2B Pull Ups
80 Clean and Jerks #115/75
40 Bear Complex #115/75
200m partner sled pull
Friday January 26th, 2018
Metcon Diane (Time) 21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups Max Height Box Jump
Thursday January 25th, 2018
Metcon (AMRAP - Rounds and Reps) 8 Min AMRAP
10 DB Thrusters #35/20
10 Pull Ups
Rx+ DB #50/35 2 Min REST 8 Min AMRAP
18/15 Cal Row
20 Sit Ups
Rx+ GHD sit ups
Wednesday January 24th, 2018
Metcon (Time) 200m Run
60 KB Swings #53/35
400m Run
30 Wall Balls #20/14
400m Run
30 Push Press #115/75
200m Run
60 Med Ball Squat Cleans #20/14
Tuesday January 23rd, 2018
Strength Power Clean (Work Up to a HEAVY 3x1) Metcon (Time) 30-20-10
Burpee Box Jump Overs 20"
T2B
Time Cap 15 Min
Monday January 22nd, 2018
Metcon (Time)
7 RFT
12 P. Snatch #95/65
35 Double Unders
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