Saturday WOD
Metcon
400m Sandbag Run #50/35
60 Box Step Up and Overs (20" DB #35/25)
120 Push Ups
60 Ball Slams #50/35
120 Air Squats
60 DB Snatch #50/35
400m Sandbag Run #50/30
top of page
WORKOUT OF THE DAY
Friday August 31st, 2018
Metcon 14 Min AMRAP
7 Power Snatch #95/65
35 Double Unders
7 Thrusters #95/65
Thursday August 30th, 2018
Strength Deadlift (3x3 @ 80-84%) Deadlift (3x2 @ 84-88%) Deadlift (3x1 @ 88-94%) Metcon 100m Sled Push #135/95
50 Plated OHWL #45/25
Wednesday August 29th, 2018
Metcon 3 Rounds 90 Sec @ each Station
- SDLHP #75/55
- Box Jump Overs 24"/20
- KB Swings #53/35
- Push Press #75/55 - REST
Tuesday August 28th, 2018
Strength Back Squat (3x2 @ 78-84%) Back Squat (2x2 @ 84-88%) Back Squat (2x1 @ 88-94%) Metcon 8 Min AMRAP
800m Sandbag Run #50/35 "Buy In"
W/ Remaining Time AMRAP:
Max Rep T2B
Monday August 27th, 2018
Strength
EMOM 10 Min
2 Power Cleans
*Increase weight each round
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Saturday August 25th, 2018
Partner WOD
18 Min AMRAP
Partner 1: 100m Sled Push #95/65
Partner 2:AMRAP
18 Cal Assault
12 DB Front Rack Walking Lunge #50/35
6 Box Jumps 30/24
Friday August 24th, 2018
Gymnastics Ring Rows (4x10) L-Hold Accumulate 1 Min Metcon 5 Rounds
8 Power Cleans #135/95
8 Burpees over Bar
8 STOH #135/95
100m Run
Thursday August 23rd, 2018
Metcon 14 Min AMRAP 50 Cal Asault Bike With remaining time AMRAP.. 50 Dead Lift #185/125 50 Wall Balls #20/14
Wednesday August 22nd, 2018
Strength Shoulder Press (4x4 @ 72-75%) Shoulder Press (2x2 @75-78%) Shoulder Press (1x2 @ 77-82%) "Jackie" For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
No tags yet.
bottom of page