WOD

(Work Out of the Day)

20.08.05

A. Strength- Back Squats

5 x 10

B. MetCon 3RFT w/ a 15 min cap

30 KB swings 50#/35#

30 weighted box step step ups 53#/35#

20.08.04

A. Strength- Clean & Jerks

Death by C&J*

*Choose your own weight

B. MetCon AMRAP in 10 min

5 burpee to target

10 Alt DB snatches 50#/35#

30 DUs

20.08.03

MetCon w/ a 35 min cap

00:00-10:00

EOMOM (5 Rnds)

20/15 cal row

10:00-20:00

EMOM (10 Rnds)

10 WBs 20#/14#

20:00 to finish

For time

1 mile run

20.07.31

A. Strength- Barbell Complex

15 minutes to find a heavy set of

3 deadlift + 2 hang power clean + 1 S2OH

B. MetCon 5RFT w/ a 15 min cap

12 Deadlift 155#/105#

9 Hang Power Clean 155#/105#

6 HSPU

20.07.30

A. Conditioning- E3MOM for 15 min

200m run each for time

B. MetCon, on a 15 min clock

5 Rnds, E3MOM

15 KB swings 70#/44#

12 box jumps 24”/20”

9 TTB

20.07.29

MetCon AMRAP in 30 min

800m bike

400m row

20 WBs 20#/14#

20.07.28

A. Strength- S2OH Complex

5 x 3 push press + 3 push jerk

B. MetCon AMRAP in 9 min

3 min AMRAP

21 Power Clean 155#/105#

Max burpee CTB pull ups

3 min AMRAP

15 Power Clean

Max burpee CTB pull ups

3 min AMRAP

9 Power Clean

Max burpee CTB pull ups

20.07.27

A. Strength- Back Squat

6x4 progressive load

B. MetCon AMRAP in 12 min

12 Alt DB snatches 50#/35#

12 air squats

24 DUs

20.07.24

A. Oly Lifting- Clean & Jerk Complex

15 min to find your heaviest set of

3 TNG Power clean + 3 jerk

B. MetCon AMRAP in 9 min

Max WBs* 20#/14#

*EMOM 5 C&J 135#/95#, start w/ C&J

20.07.23

A. Strength- OHS

5 x 3

B. MetCon AMRAP in 12 min

15/12 Cal Bike

12 Pull Ups

9 OHS 95#/65#