WOD

12/16/17

Metcon ()
800m Run Buy In
8 Rounds Of
8 Deadlifts 115/85
8 Hang Power Cleans
8 Air Squats
8 Pull Ups
8 Toes To Bar
8 Push Press 115/85
8 Back Squats 115/85
800m Run Buy Out

12/15/17

Metcon ()
20 min AMRAP
30 double unders
20 med ball sit ups
10 DB thrusters 35/25

12/14/17

Warm-up
300m Run or Row
20 Arm Circles Forward-Reverse
20 Wrist Circles
10 Empty Barbell HighPulls
10 Jumping Air Squats

Coach Led WOD Warm Up DEMO-Skill
Metcon ()
500m Run
30 Box Jumps 24/20
10 Power Cleans 185/125
500m Row
10 Power Cleans 185/125
30 Box Jumps 24/20
500m Run

If not going RX on the power cleans shoot for 70% of your 1 rep max.

12/13/17

Metcon ()
6 rounds
10 Hang Power Snatches
10 Overhead Squats
10 Overhead Lunges
RX: 55/75#

12/12/17

Warm-up
200m Run or 300m Row
15 Double Tap
20 Heel Toe
20 Lunges
20 Mountain Climbers
20 PVC Pass Through

Coach Led WOD Warm Up-Practice
Metcon ()
4RFT
400m Run
10 Burpees
10 Pull Ups
10 Burpees
10 Toes To Bar
Weightlifting

12/11/17

Warm-up
300m Row or 20 Calories On Bike
20 Quad Stretch
20 Lunges
30s KB Ankle Mobility L/R
10 Air Squats
20 PVC Pass Throughs
30s Plank Hold

Coach Led Warm Up DEMO
Weightlifting
Every 90s for 7 Rounds 1 Clean (Squat) + 1 Front Squat.
Metcon ()
3RFT
20 Kettlebell Swings 53/35
15 Push Ups
10 Front Squats 185/125

12/10/17

12/09/17

Metcon ()
30m AMRAP

25 Power Cleans 155/105
45 Calorie Row
65 Wall Balls 20/14

12/08/17

Metcon ()
With a 24 Min Running Clock:
Min 1: Max Calories Assault Bike
Min 2: Rest
Min 3 Max Reps Rope Climb
Min 4: Rest
Min 5: Max Calories Rower
Min 6: Rest
Min 7: Max Reps Box Jumps 24/20
Min 8: Rest

This sequence will be repeated for a total of 3 times. Your score is the total number of reps combined for all 3 rounds

12/07/17

Warm-up
2 Rounds:
200m Run or 15 Calories On Bike
20 Alternating Quad Stretch
20 Heel Toe
20 Knee To Chest
10 Alternating Lunge (Arms Extended Up)

Coach Led WOD Warm Up-DEMO
Metcon ()
Run-
500m-400m-300m-200m-100m

Straight Leg Sit Ups-
50-40-30-20-10

After above completed, 50 push press. No re-dip (Not a Push Jerk)

50 Push Press 115/85