WOD

SATURDAY

December 15, 2018

SATURDAY
Metcon
Metcon (Time)
FOR TIME

In teams of 2:

50-40-30-20-10

Power Cleans (135/95)
Row (cals)
Wall Balls (20/14)
Burpees Over the Bar

FRIDAY

December 14, 2018

FRIDAY

THURSDAY

December 13, 2018

THURSDAY
Metcon
Metcon (Time)
For Time:

1K/ 750m Row
30 Clean and Jerks (115/75)

**REST 10 Min.**

For Time:

1K/ 750m Row
30 Clean and Jerks (115/75)

WEDNESDAY

December 12, 2018

WEDNESDAY
Metcon
Metcon (No Measure)
Every 4 min. for 20 min:

6 Deadlifts (275/185)
9 TTB
12 Box Jump Overs (30/24)
15 HR Push Ups

TUESDAY

December 11, 2018

TUESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“OPEN 11.1”

10 min. AMRAP

30 D/U
15 Power Snatch (75/55)

MONDAY

December 10, 2018

MONDAY
Weightlifting
Front Squat (5-4-3-2-1)
Met-Con
Metcon (Weight)
15 min. EMOM

1) 10 Front Squats @ 65%
2) 12 Burpees Over the Bar
3) Rest

FRIDAY

December 7, 2018

FRIDAY
Weightlifting
Power Clean (12 min. Build to a heavy Power Clean)
Metcon
Metcon (Time)
For Time:

21 Power Cleans (135/95)
12 SHSPU
9 Burpee Chest to Bar Pull Ups
15 Power Cleans
9 SHSPU
6 Burpee Chest to Bar Pull Ups
9 Power Cleans
6 SHSPU
3 Burpee Chest to Bar Pull Ups

THURSDAY

December 6, 2018

THURSDAY
Weightlifting
Push Press (5-4-3-2-1)
Metcon
Metcon (2 Rounds for reps)
5 min. AMRAP

50 Air Squats
15 SDHP (75/45)

2 min. rest

5 min. AMRAP

30 RKBS (70/53)
30 Sit Ups

WEDNESDAY

December 5, 2018

WEDNESDAY
Metcon
Metcon (No Measure)
8 Intervals: Every 4 min:

a) 40 D/U
15/12 Ca Row
10 Hang Power Snatch (95/65)

b) 20/15 Push Ups
15 TTB
5/5 DB Push Press (50/35)

TUESDAY

December 4, 2018

TUESDAY
Metcon
Metcon (No Measure)
4 Sets:

10/10 Single Leg KB Step Ups
10/10 Weighted Monster Walks
10/10 Back Rack Lunges

Metcon
Metcon (4 Rounds for time)
4 Rnds.

30/20 Cal AB
** Rest 2 min. btwn Efforts

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