WOD

FRIDAY

August 16, 2019

FRIDAY
Metcon
Metcon (Weight)
Build to Heavy Complex:

3 Deadlifts + 3 Hang Power Cleans + 3 STO

Metcon
Metcon (Time)
10 RFT:

10 Power Cleans (95/65)
10 HR Push Ups

THURSDAY

August 15, 2019

THURSDAY
Metcon
Metcon (No Measure)
:30 on :10 off x 4

Box Jumps
Sit Ups
RKBS
Split Jumps
Rest

Metcon
Metcon (No Measure)
X- Cessory Work

4 Sets

15 Hip Extensions
15 DB Hammer Curls
Oh/Farmer KB Carry
10 Dips

MONDAY

August 12, 2019

MONDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
For Time:

50-40-30-20-10

Air Squats
D/U

25-20-15-10-5

Push Press
Front Squat

FRIDAY

August 9, 2019

FRIDAY
Weightlifting
Thruster
Metcon
Metcon (Weight)
Every :90 x 5 Rounds

10 Burpee Over the Bar
2 Clusters @ 65%

Metcon
Metcon (Time)
3 RFT:

400m Run
15 TTB

WEDNESDAY

August 7, 2019

WEDNESDAY
Metcon
Metcon (No Measure)
Every 3 min. x 9 Rnds

a) 200/150 m Row
25 Wall Balls

b) 20/15 Cal AB
25 Burpees

c) 20 Box Jump Overs (20)
20 Alt. DB Lunge

TUESDAY

August 6, 2019

TUESDAY
Metcon
Metcon (Time)
Buy In: 60 Sit Ups/ 800m Run
5 Rounds
12 Deadlift
9 Hang Power Clean
6 STO
Buy Out: 800m Run/ 60 Sit ups

R/X: (155/105)

MONDAY

August 5, 2019

MONDAY
Metcon
Metcon (Weight)
EMOM 9

4 Back Squats

Metcon

FRIDAY

August 2, 2019

FRIDAY
Metcon
Metcon (Time)
10 RFT:

3 Power Snatch (135/95)
6 Ring Dips
9 DB STO (50/35)

THURSDAY

August 1, 2019

THURSDAY
Metcon
Metcon (Time)
In teams of 3:

200 Cal Assault Bike

X-Cessory Work
3 Sets

10 Good Mornings
10/10 Bulgarian Split Squats
10 DB Bent Over Rows

WEDNESDAY

July 31, 2019

WEDNESDAY
Metcon
Metcon (6 Rounds for reps)
Every 4 min. x 6

a) 20 DB Step Ups (50/35)
20 Alt. DB Snatch (50/35)
Max Effort Toes to Bar

b) 20 HR Push Ups
20 Box Jumps (24/20)
Max Effort KBS (53/35)

Work for 3 min. Rest for 1 min.

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