WOD

THURSDAY

April 18, 2019

THURSDAY
Weightlifting
Shoulder Press
Metcon

WEDNESDAY

April 17, 2019

WEDNESDAY
Weightlifting
Snatch Complex
1 Snatch Pull + 1 Low Hang Snatch + 1 Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

8 DB Step Overs
12 HSPU
35 Double Unders

TUESDAY

April 16, 2019

TUESDAY
Metcon

MONDAY

April 15, 2019

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (No Measure)
Every 3 min. For 15 min:

10 Pull Ups
15 Goblet Squats
10. Box Jump Overs (24/20)

THURSDAY

April 11, 2019

THURSDAY
Metcon
Metcon (No Measure)
4 Rounds

Heavy Sled Push
10/10 Bulgarian Split
Heavy Farmers Carry
10/10 DB Step Ups

Metcon
Metcon (Time)
21-15-9

KBS (53/35)
TTB
Front Squats (75/45)

WEDNESDAY

April 10, 2019

WEDNESDAY
Metcon
Metcon (No Measure)
Conditioning

a) 12 min. EMOM

1) 18/15 Cal Row
2) 50 D/U
3) 15/12 Cal AB

b) 3 Rnds.

15 HR Push Ups
3 Rope Climbs
12 SHSPU
2 Rope Climbs
9 DB STO
1 Rope Climb

Rest 2 min.

TUESDAY

April 9, 2019

TUESDAY
Metcon

MONDAY

April 8, 2019

MONDAY
Weightlifting
Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

10 Push Press (95/65)
10 Box jumps (24/20)
10 Pull Ups

FRIDAY

April 5, 2019

FRIDAY
Metcon
Metcon (4 Rounds for time)
Weightlifting

4 Sets

8/8 Front Rack Lunge Steps
8/8 Single leg Body Weight RDLs

Conditioning

4 Rnds.

15/10 Cal AB
15 DB Thrusters
10 Burpees

Rest 2 min.

THURSDAY

April 4, 2019

THURSDAY
Weightlifting
Metcon
Metcon (Time)
For Time:

5-10-15-20-25-30

Alt. DB Snatch
Box Jumps

1 2 3 90