WOD

October 23, 2019

10/23/2019

Weightlifting
Strict Press Strength (3/3/3+ % Based off of 90% of 1rm )
3 x 70%
3 x 80%
3+ x 90%

annotate in your comments section how many reps you hit if you went past the required reps

Metcon
Metcon (AMRAP – Reps)
18min. Interval
(1min. ON/:30 sec. REST)

4 x Row x 20/15 Cals
w/remaining time Max Burpees

-rest/rotate 1 min-

4 x Bike x 15/12 Cals
w/remaining time Max Burpees

-rest/rotate 1 min-

4 x Run x 200m
w/remaining time Max Burpees

:30 sec rest after each round

October 22, 2019

10/22/2019

Weightlifting
12 min. Alt. EMOM F/B Squat (3FS/6BS @ 61% of FS 1rm)
Odd Min: 3 x Front Squat
Even Min: 6 x Back Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 x Dbl DB Deadlifts
8 x Dbl DB Hang P. Clean
6 x Dbl DB S2OH
25ft Hand Stand Walk

Rx 50/35#
M55+ 35/20#

Hand Stand Walk Sub is Bear Crawls. 50ft instead of 25ft

October 21, 2019

10/21/2019

Weightlifting
2″ Deficit Dead LIft (4 x 4 @ 55% of 1rm)
doing all of your sets standing on a 2" plate

Metcon
Metcon (Time)
For Time:
Buy In: 30 cals
10 x Bar Muscle Ups
20 x BJO
30 x Alt. DB Snatch
40 x Wall Balls
30 x Alt. DB Snatch
20 x BJO
10 x Bar Muscle Ups

Rx:
BJO (24/20")
Snatches (50/35#)
Wall Ball (20#-10’/14#-9′)

M55+:
Step Ups(24/20")
Snatches (35/20#)
Wall Ball (14#-10/10#-9′)

If you don’t have bar muscle ups do the highest form of pull ups possible to make it challenging.

Ex. C2B, Pull Ups, Assisted PU, Ring Rows

Metcon
20.2 (AMRAP – Rounds and Reps)
20 Min. AMRAP:
4 x DB Thrusters
6 x TTB
24 x DU

Rx:
age 16-54 (50/35#)
M55+ (35/20#)
Teen 14-15 (35/20#)

Scaled:
age 16-54 (35/20# & Hanging Knee Raises/Single Unders)

M55+ (20/15# & Sit ups/Single Unders)

Teen 14-15 (20/15# & Hanging Knee Raises/Singles Unders)

October 17, 2019

10/17/2019

Weightlifting
Bench Press Strength (5/5/5+ % based off 90% of your 1rm)
5 x 65%
5 x 75%
5+ x 85%

annotate in your comments section how many reps you hit if you went past the required reps

October 16, 2019

10/16/2019

Weightlifting
Strict press Strength (5/5/5+ % Based off 90% of 1rm)
5 x 65%
5 x 75%
5+ x 85%

-The + is up to you if you want to hit just the required reps or shoot for max effort to failure.

-Annotate in your comments section how many reps you hit if you went past the required reps

Metcon
Metcon (12 Rounds for reps)
18 min. EMOM
4 x Row x 20/15 Cals
-rest/rotate next station 1 min-
4 x Bike x 15/12 Cals
-rest/rotate next station 1 min-4 x Run x 200m

:30 sec rest after each round

October 15, 2019

10/15/2019

Weightlifting
12 min. Alt. EMOM F/B Squat (6 x 9 @ 58% of 1rm Front Squat)
Odd Min: 3 x Front Squat
Even Min: 6 x Back Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
10 x Dbl DB Deadlifts
10 x Dbl DB Thrusters
10 x TTB

Rx 50/35#
M55+ 40/25#

October 14, 2019

10/14/2019

Weightlifting
2″ Deficit Dead LIft (4 x 4 @ 50% of 1rm DL)
doing all of your sets standing on a 2" plate

Metcon
Metcon (Time)
For Time:
50 x Cal Row
40 x Single DB Alt. Hang P. Clean S2OH
30 x Wall Balls
20 x BJO
10 x BMU

Single Arm Alt. DB Hang Clean S2OH
(50/35#)(M55+ 40/25#)
Wall Balls (20#-10’/14#-9′)
BJO
(24/20")
20.1 (Time)
10 Rounds
8 x G2OH (95/65#)
10 x Bar Facing Burpees

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