WOD

June 26, 2019

06/26/2019

Metcon
Metcon (Time)
For time with a partner:
100-80-60-40-20
Calorie Row
KB Swings 53/35
Ab mat sit ups
*Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round.
*One person works. Split in half.
45:00 Cap
*Alternate Option
Rowing = 1 Mile, 800m, 600m, 400m, 200m Run
OR
75-55-45-35-25 Cals on Bike or Ski Erg
Individual:
50-40-30-20-10
Calorie Row
KB Swings 53/35
Ab mat sit ups
25:00 Cap
Sub Out:
Rowing = 1 Mile, 800m, 600m, 400m, 200m Run
OR
75-55-45-35-25 Cals on Bike or Ski Erg

June 25, 2019

06/25/2019

Weightlifting
Press EMOM (4×3)
12 minute emom
4×3 each lift
From the rig
Strict-push press-push/split jerk
Do not lower weight between each lift. Work up in weight
Log weight for final set of 3 push or split jerk

Metcon
Metcon (Time)
30 Complexes For Time
1 Complex is :
1 RDL
1 Hang Power Clean
1 Squat Clean Thruster
1 Back Squat Thruster
RX – 95, 75
RX+ – 115, 80
12:00 Cap
– If bar is dropped mid complex, complete 5 burpees.
– You may drop the bar after each complex.
Sub Out:
KBs or DBs

June 24, 2019

06/24/2019

Weightlifting
Front Squat (5,3,3,1,1)
65,70,75,85-90,95-100+

Metcon
Metcon (Time)
Double Jump"
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
Sub Out:
DU – 3:1 Singles
KBS – DB Swings

June 21, 2019

06/21/2019

Weightlifting
Bench press negatives (5×5)
5 second decel
Spotter to lift weight up in between each rep trying to only focus on decel and not pushing weight up
Aim to go heavier than 1rm

Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

June 20, 2019

06/20/2019

Weightlifting
Low Stop Clean (5×5)
From the ground, pause for 2 seconds in the low hang, then perform a full clean from there. Perform 1.5 squats per rep also
Increase weight

June 19, 2019

06/19/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
With a partner
40 KB Swings 53,35
30 WB 20,24
200 m run together
20 Jump Squats
10 HSPU

June 18, 2019

06/18/2019

Weightlifting
Reverse Barbell Lunge (5x5ea)
*5 Each Leg

Metcon
Metcon (AMRAP – Reps)
EMOM 20:
Minute 1: 10 Hang Power Cleans (135, 95) Minute 2: 10 Alt. Weighted Step-ups (45, 25)
Minute 3: 10 Calorie Row
Minute 4: 10 Lateral Burpees
Minute 5: Rest
* All reps at rx weights for RX.
Sub Out:
HPC – DB/KB HPCs. If singles, 10 each side.
Row – 200m Run

June 17, 2019

06/17/2019

Weightlifting
Banded Strict Press (5×8)
Start with blue or red band and an empty bar to perfect the movement before adding weight

Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
25 DU
5 BBJ 30,24
10 TTB
15 Thrusters 95,65

June 14, 2019

06/14/2019

Weightlifting
Snatch Balance (5×3)
hold for 2 seconds in the hole, then perform 1.5 squat on each rep

Metcon
Metcon (Time)
For time:
21-15-9
C2B Pull-ups
9-7-5
Thrusters:(115,95)
Rx+:(135, 105)
Sub Out:
C2B – Pull Ups, Banded Pull Ups, Ring Rows, Bent Over rows
Thrusters- DB/KB Single Arm thruster. Working reps per side.

June 13, 2019

06/13/2019

Metcon
Metcon (Time)
Row 2k
100 Double Unders
100 Air Squats
Row 1k
75 Double Unders
100 Hollow Rocks
Row 500m
50 Double Unders
100/75 Push-ups
30:00 Time Cap
Sub Out:
Row – Run 1mile, 800m, 400m
DU – 3:1 Singles

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