WOD

FRIDAY

June 14, 2019

FRIDAY
Metcon
Metcon (Time)
4 RFT:

10 DB Snatch
10 OH DB Lunge
10 DB Snatch
10 OH Lunge
200m Run

THURSDAY

June 13, 2019

THURSDAY
Weightlifting
Shoulder Press
Metcon
Metcon (Time)
For Time:

2-4-6-8–10
Muscle Ups
10-8-6-4-3
Deadlifts (315/255)

** 50 D/U after each set

WEDNESDAY

June 12, 2019

WEDNESDAY
Metcon
Metcon (No Measure)
Every 5 min for 30 min.

500/400m Row
30 Air Squats
15 Push Ups

TUESDAY

June 11, 2019

TUESDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

3 Hang Power Cleans (135/95)
3 HSPU
3 Box Jump Overs

** Up by 3’s

MONDAY

June 10, 2019

MONDAY
Metcon
Metcon (Weight)
15 min. Clock

0-5
4 Touch and Go Power Snatch
5-10
2 Touch and Go Power Snatch
10-15
Build to Heavy Single

Metcon
Metcon (Time)
For Time:

30 Toes to Bar
400m Run
50 Pull Ups
400m Run
30 TTB

FRIDAY

June 7, 2019

FRIDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

40 D/U
10 Hang Power Cleans (115/75)
10 Front Squats
10 STO

THURSDAY

June 6, 2019

THURSDAY
Metcon
Metcon (4 Rounds for time)
4 Rnds.

500/400m Row
25 Burpees

Rest 2 min. Btwn Rnds

TUESDAY

June 4, 2019

TUESDAY
Metcon
Metcon (Weight)
a) Build to heavy Single Clean and jerk
b) Every 45 seconds for 12 sets:
1 Clean and Jerk @80%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

12 Burpee Box Jump Overs (24/20)
12 Toes to bar
12 DB Snatch (50/35)

MONDAY

June 3, 2019

MONDAY
Metcon
Metcon (Time)
For Time:

50 Wall Balls (20/14)
21 Deadlifts (225/155)
30 Wall Balls
15 Deadlifts
20 Wall balls
9 Deadlifts

FRIDAY

May 31, 2019

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min. AMRAP

8 HSPU
10 Hang Power Clean (115/75)
12/9 Cal Row

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