WOD

THURSDAY

January 18, 2018

THURSDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 15 Wall Balls (20/14)
b) 5 Deadlifts + 5 Box Jumps

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

9 KBS (70/53)
9 Push Ups
9 Cal Row

WEDNESDAY

January 17, 2018

WEDNESDAY
Weightlifting

TUESDAY

January 16, 2018

TUESDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 5 Burpees + 5 TTB
b) 4 Touch and Go Squat Cleans

Metcon
Metcon (Time)
For Time:

20 HSPU
30 Hang Power Cleans (115/75)
40 Pull Ups
30 Hang Power Snatch (115/75)
20 HSPU

MONDAY

January 15, 2018

MONDAY
Metcon
Metcon (Time)
3 RFT:

15 Thrusters (75/45)
30 D/U
3 Rope Climbs

Metcon
Metcon (Time)
1 K Row
Metcon
Metcon (Time)
1 Mile Bike

FRIDAY

January 12, 2018

FRIDAY
Metcon
Metcon (AMRAP – Reps)
“CF Open 13.1”

17 min. AMRAP

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Max Effort Snatch (210/120)

THIRSDAY

January 11, 2018

THIRSDAY
Metcon (No Measure)
12 min. EMOM

a) 4 B.O.B. + 4 Hang Power Snatch
b) 20 D/U + 5 DB Thrusters

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

9 OHS (115/75)
18/15 Cal Row

Rest 1 min. between Rnds

TUESDAY

January 9, 2018

TUESDAY
Metcon

MONDAY

January 8, 2018

MONDAY
Metcon
Metcon (3 Rounds for time)
a) 15-12-9-6

Cal Row
Wall Balls (30/20)
Power Cleans (145/95)

—Rest 3 min. —

b) 3 RFT:

15 TTB
10 STO (145/95)
5 Front Squats (145/95)

— Rest 3 min. —

c) For Time:

15 Snatch (145/95)

FRIDAY

January 5, 2018

FRIDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
OPEN WOD 13.2

10 min. AMRAP

5 STO (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

THURSDAY

January 4, 2018

THURSDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 15/12 Cal Row
b) 8 Burpee Box Jump Overs

Metcon
Metcon (Time)
5 RFT:

6 CTB
9 Hang Power Snatch (95/65)
12 DB Walking Lunges (50/35)

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