WOD

Work Out of the Day

01.21.19

A. Strength- 20 rep Back Squat Wk 3

1x20 (add 5-10% from last week)

B. MetCon AMRAP in 10 min

Thrusters 95#/65#

*every time you break perform 30 DUs

01.19.19

8am Weightlifting

Bro. Sesh-

A. Bench Press

3x6

3x3

B. Deadlift

3x6 TNG deficit DL

3x3 Singles

9am Community WOD

3RFT

30 alt db snatches

25 WB

20 burpee box jumps

15 C&J

*partner WOD, I go... you go

01.18.19

A. Skill and Drill/WarmUp sets

Squat Snatch

B. AMRAP in 10 min

3 Squat Snatch 135#/95#

15 ab mat sit ups

01.17.19

A. Strength- Power Cleans

Find your heaviest set of 3 power cleans, singles

B. MetCon for time w/ a 20 min cap

10 rounds of

3 power clean 185#/125#

10 push ups

30 DUs

01.16.19

A. Strength- 20 rep Back Squat Week 2

1x 20

*add 5-10% from last week’s 20 rep set

B. MetCon 100 WB in as few sets as possible

*every time you break = 15/12 cal assault bike before you leave the box

Rx 20#/14#

^Rx+ 30#/24#

01.15.19

For time (overall cap of 35 min)

2k row (10 min cap)

Rest 1:1

Then, complete

150 Russian KB swings 70#/44#

100 Push Press 95#/65#

***Break up the reps however you want

01.14.19

A. Strength- Deadlift

5x10 TNG

B. MetCon AMRAP in 10 min

10 burpee box jumps 24”/20”

10 kipping pull ups

^Rx+ 30”/24” box

01.12.19

8am Weightlifting

A. Split Jerk Work

-Skills and Drills + sets

B. Shoulder accessory work

9am Community WOD

Partner WOD, 5RFT

10 alt burpee to plate to overhead 25#/15#

20 alt box jumps 24”/20”

30 DUs each (working at the same time)

40 cal bike

01.11.19

A. Strength- Front squats

5 x 5

B. MetCon 3RFT w/ a 10 min cap

20 Alt DB snatches 50#/35#

15 Thrusters 95#/65#

10 TTB

01.10.19

A. Strength- OHS

5x5 progressive loads as capable

B. AMRAP in 11 min

5 pull ups

7 hang power snatch 75#/55#

9 OHS 75#/55#

^Rx+CTB