WOD

SATURDAY

October 20, 2018

SATURDAY
Metcon
Metcon (Time)
For Time

In teams of 2:

200-150-100-50
Double Unders
100-75-50-25
Sit Ups
50-40-30-20
DB Snatch
10-8-6-4
HSPU (each)

FRIDAY

October 19, 2018

FRIDAY
Weightlifting

THURSDAY

October 18, 2018

THURSDAY
Metcon
Metcon (AMRAP – Rounds)
Every 2 min. For as long as possible:

10 Wall Balls
5 Burpees
10 KBS

** 30 min. Cap

WEDNESDAY

October 17, 2018

WEDNESDAY
Metcon
Metcon (3 Rounds for time)
Skill:

Rowing

Conditioning:

500/400m Row

3 sets: Rest 3 min. Btwn efforts

TUESDAY

October 16, 2018

TUESDAY
Metcon
Metcon (No Measure)
Every 5 min. for 30 min:

50 Double Unders
5 Squat Cleans (185/115)
20/15 HR Push Ups

MONDAY

October 15, 2018

MONDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
For Time:

20 DB Push Jerks
15 BBJO (24/20)
30 DB Push Jerks
15 BBJO (24/20)
20 DB Push Jerks
15 BBJO (24/20)

FRIDAY

October 12, 2018

FRIDAY
Metcon
Metcon (Weight)
15 min. to find Max:

1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Squat Clean

then

Every 90 sec. for 10 Rnds.

10/7 Cal Row
1 Clean and Jerk @ 60%

THURSDAY

October 11, 2018

THURSDAY
Metcon
Metcon (Weight)
21 min. EMOM

1) 1-3 Rope Climbs
2) 7 Touch and Go Power Snatch
3) 12 Burpees

TUESDAY

October 9, 2018

TUESDAY
SKILL
Handstand Push-ups
Metcon
Metcon (6 Rounds for reps)
6 Rnds. (3 each) 2 min. On : 90 sec. Off

a) 50 D/U
30 KBS (53/35)
Max Effort Muscle Ups

b) 15/10 Cal AB
10 Box Jump Overs (24/20)
Max Effort TTB

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