Wednesday August 1st, 2018
Metcon 4 RFT
75 Double Unders
25 Wall Balls #20/14
5 Squat Snatch #135/95
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WORKOUT OF THE DAY
Monday July 30th, 2018
Metcon (Time)
8 RFT
8 Power Cleans #115/75
8 Burpees over Bar
8 STOH #115/75
RX+ #135/95
Target Time 14-16 Min
Saturday Partner WOD
Partner WOD
Metcon 16 Min AMRAP
40 Burpee Pull Ups
60 Box Jump Overs 24/20
40 KB Snatch #53/35
Then:
For Time (Each partner completes)
800m Row
800m Run
Friday July 27th, 2018
Metcon 4 Min AMRAP
12 Dead Lift #185/125
8 Box Jumps 30/24 2 Min REST 8 Min AMRAP
12 Cal Assault
12 Thrusters #95/65
Thursday July 26th, 2018
Metcon 50 SDLHP #75/55
200m Sand Bag Run #70/50
50 Wall Balls #20/14
200m Sand Bag Run #70/50
50 Cal Row
Wednesday July 25th, 2018
Strength Shoulder Press (Find a 1 Rep MAX) Metcon 2 RFT
55 Double Unders
22 KB Swings #53/35
11 C2B Pull Ups
Tuesday July 24th, 2018
Metcon 6 Rounds
2 Min AMRAP
20 Air Squats
10 Push Ups
Max Clean & Jerk #135/95
REST 1 Min
*Only Score MAX Clean & jerk Reps!
Rx+ #155/105
Monday July 23rd, 2018
Strength
Front Squat (Find a 1 Rep MAX! )
CORE
3 Rounds
40 Sec @ ea Station
20 Sec REST/ Transition
- Right Arm Star Plank
- Crocodile Crawl
- Left Arm Star Plank
Team WOD - Partner Style
Partner WOD
20 Min AMRAP
Partner 1 - 50m Suitcase Carry #95/65 100m Sandbag Run #70/50
Partner 2 - AMRAP
5 Burpees
8 DB Snatch #50/35
10m DB OHWL
Friday July 20th, 2018
Metcon "Die Hard" 3 Rounds
1 Min @ Each Station
- Sumo Dead Lift High Pull RX #75/55 RX+ #95/65
- Cal Row
- Dumbbell Thruster RX #35/25 RX+ #50/35
- REST
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