WOD

FRIDAY

August 17, 2018

FRIDAY
Weightlifting
Every 90 seconds for 12 Rounds
1 Power Clean + 1 Front Squat + 1 Split Jerk
Metcon
Metcon (Time)
For Time:

10-8-6-4-2

Clean and jerk (135/95)
Burpee Over the bar

THURSDAY

August 16, 2018

THURSDAY
Metcon
Metcon (No Measure)
Every 5 min. for 40 min.

400m Run
15/12 Cal Row
10/8 Cal Bike

WEDNESDAY

August 15, 2018

WEDNESDAY
Weightlifting
Oly
Muscle Snatch
4×2
Power Snatch
6×2
OHS
4×4

TUESDAY

August 14, 2018

TUESDAY
Gymnastics
10 min. EMOM
1-7 Strict Pull Ups
5-10 Push Ups

**Same minute

Metcon
Metcon (Time)
“Helen”

3 RFT:
400m Run
21 KBS (53/35)
12 Pull Ups

MONDAY

August 13, 2018

MONDAY
Weightlifting
Thruster
4×8
** Building Sets
Metcon
Metcon (Time)
FOR TIME:

50 Double Unders
30 STO (75/45)
50 Double Unders
30 Hang Power Snatch
50 Double Unders
30 Burpees

MONDAY

August 12, 2018

MONDAY

FRIDAY

August 10, 2018

FRIDAY
Metcon
Metcon (No Measure)
Max Effort 100m Yoke Carry

then

4 Rnds.

200m Sled Drag
100m Sled Pull

Metcon
Metcon (Time)
For Time:

200m Run
40 Air Squats
200m Run
30 Air Squats
200m Run
20 Air Squats
200m Run
10 Air Squats

THURSDAY

August 9, 2018

THURSDAY
Metcon
Metcon (Time)
For Time:

In teams of 3:

5K Row
Every 3 minutes:

1) 15 HSPU
2) 20 KBS (70/53)
3) 25 Wall Balls (20/14)

WEDNESDAY

August 8, 2018

WEDNESDAY
Metcon
Metcon (Time)
For Time:

21-15-9

Deadlifts (115/75)
Bar Hops

– rest 90 seconds –

15-12-9

Hang Power Cleans (115/75)
TTB

– rest 90 seconds –

12-9-6

Overhead Squats (115/75)
100m Run

TUESDAY

August 7, 2018

TUESDAY
Metcon
Metcon (No Measure)
15 min. EMOM

1) 15/10 Cal Row
2) 12/8 Cal Bike
3) 45 sec. Plank

rest 2 min.

15 min. EMOM

1) 1-3 Rope Climbs
2) 5-10 Strict TTB
3) 5/5 DBl DB OH Lunge

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