WOD

TUESDAY

September 18, 2018

TUESDAY
Metcon
Metcon (AMRAP – Reps)
“13.1”

17 min. AMRAP

40 Burpees to Target
30 Snatches (75/45)
30 Burpees to Target
30 Snatches (135/75)
20 Burpees to Target
30 Snatches (165/100)
10 Burpees to Target
AMRAP
Snatches (210/120)

MONDAY

September 17, 2018

MONDAY
Metcon
Metcon (Time)
“Barbara”

5 Rnds.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Rest 3 min. Btwn Rnds.

SATURDAY

September 15, 2018

SATURDAY
Metcon
Metcon (Time)
In Teams of 2:

1 Mile Run
60 Burpees Over Partner
60 KBS (70/53)
800m Run
50 Burpees Over Partner
50 KBS (70/53)
600m Run
40 Burpees Over Partner
40 KBS (70/53)
400m Run
30 Burpees Over Partner
30 KBS (70/53)

** Partner Holds a plank for burpees to count

FRIDAY

September 14, 2018

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

40 Wall Balls (20/14)
30 Power Cleans (115/75)
20 OHS (115/75)
10 m HS Walk

SKILL

THURSDAY

September 13, 2018

THURSDAY
Metcon
Metcon (8 Rounds for reps)
8 Intervals: 90 sec. on : 2 min. Off

a) 30 Push Ups
ME Dbl KB Front Squats

b) 200m Run
ME Muscle Ups

WEDNESDAY

September 12, 2018

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

3 Snatch (185/125)
30 D/U

X-Cessory Work
Metcon (No Measure)
3 RNDS.

10 Strict Press @ 50% 1rm
20 Banded Tri- Push Downs
10/10 DB Bent Over Rows

TUESDAY

September 11, 2018

TUESDAY
Metcon
Metcon (Time)
For Time:

“NEVER FORGET”

Buy In: 2001m row

9 Burpees
9 Air Squats
9 Pull Ups
9 DB Push Jerk (right arm)
9 DB Snatch (right arm)
9 Box Jump Overs (30/24)
9 DB Snatch (left arm)
9 DB Push Jerk (left arm)
9 Pull Ups
9 Air Squats
9 Burpees

Buy Out: 2001 m Run

** wear a vest

MONDAY

September 10, 2018

MONDAY
Weightlifting
Oly
15 min. EMOM

1 Clean and Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
6 min. AMRAP

6 TTB
6 Hang Power Cleans (95/65)

FRIDAY

September 7, 2018

FRIDAY
Weightlifting
Barbell Cycling
Every 2 min. for 12 min:

1 Snatch Pull + 1 Low Hang Snatch + 1 OHS

Metcon
Metcon (AMRAP – Rounds and Reps)
6 min. AMRAP

3 DL (255/155)
3 Box Jump Overs
3 Push Ups
6 DL
6 BJO
6 Push Ups
etc.

THURSDAY

September 6, 2018

THURSDAY
Metcon
Metcon (6 Rounds for reps)
6 x 3 min. on: 2 min. Off

a) 250/200m Row
10 Burpee Over the Rower
ME KBS (70/53)

b) 20/15 Cal AB
10 TTB
ME HSPU

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