WOD

FRIDAY

November 16, 2018

FRIDAY
Weightlifting
Push Press
Metcon
Metcon (Time)
4 RFT:

10 DB Snatch (50/35)
10 OH Lunges (135/95)
10 Box Jump Overs (30/24)

THURSDAY

November 15, 2018

THURSDAY
Metcon
Metcon (4 Rounds for reps)
5 min. AMRAP

500/400m Row
30 Wall balls (20/14)
30 Sit Ups

4 min. AMRAP

400/300m Row
25 Wall Balls (20/14)
25 Sit Ups

3 min. AMRAP

300/200m Row
20 Wall Balls (20/14)
20 Sit Ups

2 min. AMRAP

200/100m Row
15 Wall Balls (20/14)
15 Sit Ups

WEDNESDAY

November 14, 2018

WEDNESDAY
Weightlifting
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min. AMRAP

15 KBS (53/35)
15 Pull Ups
15 HSPU
15 Deadlifts (185/125)

TUESDAY

November 13, 2018

TUESDAY
Metcon
Metcon (Weight)
a) 6 RFQ:

AHAP Farmers Carry
15 Push Ups

b) Every 5 min. for 20 min:

5 Squat Cleans (YPW)
10 TTB

MONDAY

November 12, 2018

MONDAY
Metcon
Metcon (4 Rounds for calories)
a) 7 min. EMOM
12 Burpees

b) 4x 3 min. On: 3 min. Off

30 D/U
10 Hang Power Snatch (95/65)
10 STO (95/65)
Max Effort AB/Ski

FRIDAY

November 9, 2018

FRIDAY
Weightlifting
Metcon
Metcon (Weight)
a) Snatch Balance
5×1
b) Snatch Pulls
5×2
c) Snatch Waves
0-5
3 Tng Power Snatch
5-6
Rest
6-11
2 Power Snatch
11-12
Rest
12-17
1 Power Snatch

THURSDAY

November 8, 2018

THURSDAY
Weightlifting
Floor Press
Metcon
Metcon (No Measure)
Every 4 min. for 12 min:

500/400m Row
25/20 Push Ups
15 Pull Ups

WEDNESDAY

November 7, 2018

WEDNESDAY
Gymnastics
10 min. EMOM
a) 5-12 Toes to Bar
b) 1-3 Rope Climbs
Metcon
Metcon (Time)
For Time:

50-40-40-20-10

Wall Balls (20/14)

** After every set 75 Double Unders

TUESDAY

November 6, 2018

TUESDAY
Metcon
Metcon (Time)
60 sec. On: 60 sec. off (until completed)

21-15-9
Power Clean (135/95)
HSPU

12-9-6
STO (135/95)
Burpees Over the Bar

9-6-3
Power Clean and Jerk (135/95)
Front Rack Lunges (135/95)

MONDAY

November 5, 2018

MONDAY
Weightlifting
Back Squat (5 sec. pause)
Metcon
Metcon (Calories)
6 x 25 sec. on: 2:30 off
Assault Bike

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