WOD

(Work Out of the Day)

07.22.19

A. Strength- Bench Press Wendler 5-3-1

2nd Cycle, adjust +5lbs to est. 1RM

*Use 90% of your 1RM to calculate the following

1x5 w/ 65%

1x5 w/ 75%

1x5+ w/ 85%

B. MetCon AMRAP in 15 min

10 burpee box jumps 24”/20”

10 WBs 20#/14#

10 DUs

*add 5 WBs and 10 DUs each round

^Rx+ 30”/24” box and DUs unbroken

07.19.19

A. Skill work/Strength- OHS

5 Sets of 2 position pause squats, 3 second hold in each position

  1. 1/3 down (just above parallel)

  2. Full depth (rock bottom)

3x 9 OHS

B. MetCon AMRAP in 15 min

1 min Assault Bike

1 min Ab mat sit ups

1 min KB swings 53#/35#

07.18.19

A. Conditioning- Sprint Intervals

8 x 200m EOMOM

B. MetCon AMRAP in 10 min

10 DBall Cleans 80#/50#

10 kipping pull ups

Rx+ kipping CTB pull ups

07.17.19

A. Strength- Deadlift Wendler 5-3-1 “Wk 4”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For Time, w/ a 15 min cap

21-15-9 of

21 single arm DB snatch (R)

21 single arm OH walking lunges (R)

21 single arm DB snatch (L)

21 single arm OH walking lunges (L)

...and so on for the 15s and 9s

Rx 50#/35# Dumbbell

07.16.19

A. Strength- Power Clean & Push Jerk

15 min to find a heavy set of 3 singles

B. MetCon AMRAP in 10 min

3 C&J

30 DUs

Rx 185#/125#

07.15.19

A. Strength- Back Squat Wendler 5-3-1 “Wk 4”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon For Time w/ a 20 min cap

50 WBs

25 bar facing burpees

50 Thrusters

25 BFB

50 WBs

Rx WB 20#/14#, Thruster 95#/65#

^Rx+ 30#/20# WB

07.12.19

A. Strength- Squat Clean

15 min to find your heaviest set of 3 squat clean singles

B. MetCon 3RFT w/ a 15 min cap

10 Squat Cleans 135#/95#

200m* run

*Add 200m run each round

^Rx+ 165#/115#

07.11.19

07.11.19 (Thurs)

A. Strength- Bench Press Wendler 5-3-1 “Wk 4”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

B. MetCon AMRAP in 10 min

Buy in with...

75 burpees

Then in time remaining AMRAP of

DBall cleans 80#/50#

07.10.19

MetCon 3-2-1 For time w/ a 30 min cap

3K assault bike

2K row

100 WBs 20#/14#

07.09.19

A. Strength- Deadlift Wendler 531 “Wk 3”

*Use 90% of your 1RM to calculate the following

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

B. MetCon AMRAP in 10 min of “Light DT+Dubs”

12 deadlift

9 hang power clean

6 S2OH

30 DUs

Rx 135#/95#