WOD

MONDAY

July 23, 2018

MONDAY
Metcon
Metcon (Time)
“Pheezy”

3 RFT:

5 Front Squats
18 Pull Ups
5 Deadlifts
18 TTB
5 Push Jerks
18 HR Push Ups

(165/105)

SATURDAY

July 21, 2018

SATURDAY
Metcon
Metcon (Time)
In Teams of 2:

30 Snatch (135/95)
30 Burpees
30 Power Cleans
30 Burpees
30 STO
30 Burpees
30 Front Squats
30 Burpees

FRIDAY

July 20, 2018

FRIDAY
Metcon
Metcon (No Measure)
36 min. Running Clock:

a) 100m Run
20 UB Wall Balls (20/14)

b) 500/400 m Row
20 RKBS (70/53)

THURSDAY

July 19, 2018

THURSDAY
Weightlifting

WEDNESDAY

July 18, 2018

WEDNESDAY
Metcon
Metcon (6 Rounds for time)
6 Rnds.

250/200m Row
15/10 Cal AB
15 Burpees

Rest 3 min.

TUESDAY

July 17, 2018

TUESDAY
Weightlifting
Back Squat
10×3

** Building Sets
*** First Set is last weeks final weight

MONDAY

July 16, 2018

MONDAY
Metcon
Metcon (5 Rounds for time)
5 Rnds.
Each for Time:

5 Power Cleans (135/95)
10 Front Squats
5 Push Jerks
20 Pull Ups

Rest 90 sec.

SATURDAY

July 14, 2018

SATURDAY
Metcon
Metcon (Time)
In teams of 2:

10 RFT:

10/10 DB Snatch (50/30)
10 BBJO (24/20)
Every 3 min. 200m Run

FRIDAY

July 13, 2018

FRIDAY
Metcon
Metcon (6 Rounds for reps)
6 INTERVALS:

5 min. On: 2 min. Off

a) 5 Pull Ups
10 Push Ups
15 Air Squats

b) 600m Run
1. Power Cleans
2. Power Snatch
3. Push Jerks

THURSDAY

July 12, 2018

THURSDAY
Weightlifting
Every 30 sec. for 5 min:
a) 4 Front Squats
– Rest 1 min.-

b) 3 Thrusters
– Rest 1 min.-

c) 2 Clusters

Metcon
Metcon (Time)
For Time:

1k/ 750m Row
50 Burpees
1k/ 750m Row

1 2 3 70