WOD

TUESDAY

May 22, 2018

TUESDAY
Gymnastics
12 min. EMOM
1. 1-10 SHSPU
2. 1-10 STTB
3. 45 sec. Side Plank
Metcon
Metcon (Time)
For Time:

50 D/U
15 Power Cleans (155/105)
50 D/U
10 Power Cleans (185/125)
50 D/U
5 Power Cleans (225/145)

MONDAY

May 21, 2018

MONDAY
Weightlifting
Front Squat + Push Press
5x 3+ 3

** 5-10 lbs. heavier than last week

Metcon
Metcon (Time)
3 RFT:

800m Run
15 Pull Ups
30 Push Ups
45 Air Squats

FRIDAY

May 18, 2018

FRIDAY
Weightlifting
Floor Press
4×10
Barbell Bent Over Row
4×10
** Superset
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

3 Snatches (165/105)
6 DB Step overs (50/30)
9 TTB

THURSDAY

May 17, 2018

THURSDAY
Met-Con
Metcon (Weight)
0-5 min.

3 TnG Power Cleans

5-10

2 TnG Power Cleans

10-15

1 Power Clean

Metcon
Metcon (3 Rounds for reps)
3 x 6 Intervals

a) 400m Run
AMRAP
2 M/U or 2 Wall Climbs
6/6 KB Snatch (53/35)

b) 30/20 Cal Bike
AMRAP
6 SA OH KB Lunge (left)
6 Burpees
6 SA OH KB Lunge (right)
6 Burpees

c) 750/500m Row
AMRAP
6 SA KB Thrusters (left)
6 Box Jumps (30/24)
6 SA KB Thrusters (right)
6 Box Jumps (30/24)

WEDNESDAY

May 16, 2018

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
500m Row
Rest 3 min.
800m Run
Rest 3 min.
2 Mile AB
Metcon
Metcon (Time)
For time:

50 D/U
30 KBS (70/53)
50 D/U
20 KBS (70/53)
50 D/U
10 KBS (70/53)

TUESDAY

May 15, 2018

TUESDAY
Gymnastics
12 MIN. EMOM
1) 1-10 Strict Ring Dips
2) 1-10 Strict Pull Ups
3) 30 sec. Bottoms Up KB Hold
Metcon
Metcon (Time)
For Time:

10 Deadlifts (155/105)
20 Pull Ups
10 Power Cleans (155/105)
40 Push Ups
10 Power Snatch (155/105)
20 Pull Ups

MONDAY

May 14, 2018

MONDAY
Weightlifting
Front Squat + Push Press
5x 3+3

** 10 lbs. Heavier
** Same weight across

Metcon
Metcon (Time)
For Time:

21-15-9

STO (115/75)
Front Squats (115/75)
Bar Facing Burpees

FRIDAY

May 11, 2018

FRIDAY
Weightlifting
Every 90 sec. for 12 min:
5 Burpees Over Bar
1 Hang Power Clean
1 Hang Squat Clean
1 Split Jerk
Metcon
Metcon (Time)
For Time:

3 Muscle Ups
9 Thrusters (135/95)
6 Muscle Ups
6 Thrusters
9 Muscle Ups
3 Thrusters

THURSDAY

May 10, 2018

THURSDAY
Weightlifting
15 min. EMOM
0-5

3 TnG Power Snatch

5-10

2 TnG Power Snatch

10-15

1 Power Snatch

Metcon
Metcon (Time)
3 RFT:

3 Wall Climbs
6 Deadlifts
9 Box Jumps (24/20)
35 Double Unders

WEDNESDAY

May 9, 2018

WEDNESDAY
Metcon
Metcon (Time)
For Time:

1 Mile Run

Metcon
Metcon (Time)
For Time:

Buy In: 20 DB Step Overs
3 Rnds
12 TTB
12 Hang Power Cleans (115/75)
12 STO (115/75)
Buy Out: 20 DB Step Overs

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