Strength WOD

Squat clean
3-3-3-3
2-2-2-2
1-1-1-1
Increase weight incrementally!

MetCon

50 double unders
25 wallballs 20/14
15 pull-ups
4 rounds

Strength WOD

Deadlift
1×10@60%
1×8@65%
1×6@70%
3×2@75%

MetCon

15 box jumps 24/20
15 push-ups
15 box jumps
15 kb snatches
4 rounds

Strength

Snatch
Take 15 min to establish 1 RM
Following 1RM complete 7-10 reps at 70% of that 1RM.

MetCon

30 kb swings 53/35
10 ring dips
4 rounds

Good work on the wod today guys. It was brutal!

Strength

Strict press
1×10@50%
1×8@55%
3×4@60%
Push press
1×10@60%
1x 8@65%
3×3@70%

MetCon
A. 4 rounds for time
10 DL 185/155
50 DU’s
7 min time cap
– no rest time, @ 7 min you go on to:
B. 21-15-9
Thrusters 95/65
HR Push-ups
7 min time cap

Strength

Squat

BS:
1×10@60%
1×8@70%
1×6@75%
1×4@80%
FS:
1×5@60%
3×5@70%

MetCon

10 t2b/k2e
10 burpees
10 t2b/k2e
10 wallballs 20/14
15 min AMRAP

Her is fri and Saturdays WODs!

Fri

Strength

Front squat:
1×10@60%
1×8@65%
1×5@70%
5×4@75%

MetCon

7 pull-ups
14 v-ups
7 pistols 35/26
14 v-ups
4 rounds

Saturday

Strength:

OH squat

20 minutes to practice or establish a heavy rep. Start at 5 reps and work your way to 1.

MetCon:

10 push press 135/95
250 m sprint
3 power cleans 134/95
4 rounds

Awesome work tonight guys!

Strength

Deadlift

1×10@60%
1×8@65%
3×6@70%
3×4@75%

MetCon

Rx

10 ground to OH 115/85
15 burpees
20 T2b
14 min AMRAP

Scaled

10 plate to OH
15 burpees
20 K2E
14 min AMRAP

Strength

Snatch

10 min to worn up to 60% of max, followed by a 10 min emom of 2 snatches emom at 60-65%

MetCon

400 m run
3 bear complexes 135/95
4 rounds

Strength

Back squat
1×10@60%
1×7@70%
1×5@75%
1×4@80%
1×3@85%
1×2@90%
2×2@95%

MetCon

Rx
15 kb thrusters. 53/35
50 double unders
4 rounds

Scaled
15 Plate thrusters 25/45
75 single unders
4 rounds

Strength

Front squat

1×10@60%
1×8@65%
2×5@70%
7 min emom at 75% for three reps!

MetCon

12 burpees
24 pistols or air squats
12 burpees
24 sit-ups
3 rounds for time