WOD: Thursday, October 19th

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Weightlifting

Power Clean (Find your 1 RM)

 

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
10 Ring dips
8 Power Cleans (135/95)
12 Burpee box jumps (24/20)

WOD: Wednesday, October 18th

Strength:

Gymnastics Skills & Practice

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WOD:

T-2-B “Nicole”


20Min AMRAP
400M Run
Max T-2-B

 

 

Score = Rounds & Number of reps

WOD: Tuesday, October 17th

Strength:

Complex

1 Power Snatch +

1 OHS +

1 Squat Snatch

 Heavy as possible

 

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WOD:

For Time:

21 Power Snatches (95/65)
21 Pull-ups
15 Overhead Squats (115/80)
15 C2B Pull-ups
9 Squat Snatches (135/95)
9 Bar Muscle-ups

 

WOD: Friday, October 13th

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Metcon (AMRAP - Rounds)

3 Rounds
OTM
15/12 cal row

test for wod

 

Metcon (AMRAP - Rounds)

OTM alternating min As long as possible
ODD Min- 15/12 cal row
Even Min - 15 burpees

time cap 30 min

WOD: Sunday, October 8th

METCON:

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PARTNER WOD

CASH IN 1000M ROW

60 TIRE FLIPS

50 PARTNER SIT UPS WITH MED BALL

40 ALTERNATING PUSH UPS

30 BALL SLAMS

20 WALL WALKS

CASH OUT 400M FARMERS CARRY 53/35

WOD: Thursday, October 5th

Strength:

1.    Workup to 85-90% 1RM

2.    Complete 1 dead @ 85-90% EOM for 6Mins-   (3 lifts)

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WOD:

 
3 RFT
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24/20)

 

WOD: Wednesday, October 4th

Strength:

 

4 Rounds, Alternating Mins: (12 Min)

Min 1:  9 Burpees

Min 2:  7 Strict Pull-ups

Min 3:  5 Strict T-2-B

 

WOD:

3 RFT:

20 Burpees
20 Toes to Bar
20 Jumping Lunges
20 Kettlebell Swings (53/35)
20 Calorie Row

 

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WOD: Tuesday, October 3rd

Strength:

Power Snatch

1RM

 

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WOD:

21-15-9

Power Snatch (95/65)
Ring Dips

*400M Run after each round (3)