WOD

TUESDAY

December 10, 2019

TUESDAY
Metcon
Metcon (No Measure)
EMOM 30

3 Burpee Box Jump Overs (20)
6 Hang Power Cleans (95/65)
9 Push Ups

MONDAY

December 9, 2019

MONDAY
Weightlifting
1 1/4 Back Squat
Metcon
Metcon (Time)
For Time:

150 Double Unders
50 Deadlifts (165/115)
25 SHSPU

FRIDAY

December 6, 2019

FRIDAY
Metcon
Metcon (Distance)
15 Power Cleans (135/95)
25 Burpees Over the Bar
Max Distance Row
— 7 min. Cap —
—3 min. Rest —

12 Power Cleans (155/115)
20 Burpees Over the Bar
Max Distance Row
— 7 min. Cap —
—3 min. Rest —

9 Power Cleans (175/135)
15 Burpees Over the Bar
Max Distance Row
— 7 min. Cap —
—3 min. Rest —

THURSDAY

December 5, 2019

THURSDAY
Metcon
Metcon (No Measure)
SKILL WORK

HS WALK PRACTICE

Weightlifting
Clean
a) Clean Lift Off with Pause
3×3
b) Clean Pull
3×2
c) Clean + Hang Clean
3×4

WEDNESDAY

December 4, 2019

WEDNESDAY
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

MONDAY

December 2, 2019

MONDAY
Weightlifting
1 1/4 Back Squat
Metcon
Metcon (Time)
For Time:

30 DB Step Ups
50 Alt DB Snatch
30 DB Step UPS

Every :90 10 Push Ups

FRIDAY

November 29, 2019

FRIDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
For Time:

50 Thrusters (75/45)
50 Burpees to a plate
50 Pull Ups

WEDNESDAY

November 27, 2019

WEDNESDAY
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Met-Con
Metcon (5 Rounds for time)
5 Rounds

30/ 25 Cal Row

** 2 min. Cap
** 2 min. Rest

TUESDAY

November 26, 2019

TUESDAY
Metcon
Metcon (No Measure)
Every 90 seconds for 18 minutes:

a) 15 Wall Balls (20/14)
10 Pull Ups

b) 5 Burpees Over the Bar
5 Power Cleans (185/115)

MONDAY

November 25, 2019

MONDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (Time)
4 RFT:

50 Double Unders
25 Kettlebell Swings (70/53)

12 min. Cap

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