WOD

10/23/17

Warm-up
250m Row or 200m Run
20 Duck Walk Steps
20 Mountain Climbers
10 Double Tap
10 Push Ups
10 Knee Raises (From Rig)

Barbell Warm Up
10 Clean Grip High Pulls
10 Strict Press
10 Wide Grip Press Behind Neck


Weightlifting
Metcon ()
3 Rounds
500m Row
18 Toes To Bar
12 Power Cleans 135/95

1 Minute Rest After Each Round

Score Is Time On Clock

10/22/17

10/21/17

Metcon ()
3RFT
1000m Run
50 Air Squats
30 Deadlifts 135/95

50 Calorie Row (BUY OUT)

10/20/17

Metcon ()
30 Burpee Buy-in
Then
4 rounds
15 push press 95/65
15 abmat sit ups
15 push ups
15 dubs
Then
30 Burpee buy-out

10/19/17

Warm-up
200m Run or 15 Calories On Bike
20 Toe Walks
20 Heel Walks
20 Walking Lunges
20 Knee to Chest
10 Burpees

Coach Led WOD Warm Up-DEMO
Metcon ()
4 Rounds (3m Rest After Each Round)

3m AMRAP
400m Run
Hang Squat Cleans 115/85 (Max Reps)

10/18/17

Warm-up
10 cal row
10 PVC pass throughs
10 air squats
10 push ups
10 step ups
20 sec handstand hold
Metcon ()
25 min AMRAP
21 Calorie Row
15 Box Jumps 30/24
9 HSPU

10/17/17

Warm-up
20 Calorie Row or 15 on Bike
20 Mountain Climbers
20 Jumping Jacks
20 PVC Pass Through
World's Greatest Stretch (5 Each Side)
https://youtu.be/-CiWQ2IvY34

2 Rounds With Empty Barbell
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk
Weightlifting
Power Clean + Shoulder To Overhead
Power Jerk, Push Jerk, Push Press, Split Jerk Are All Acceptable
Metcon ()
10.9.8.7.6.5.4.3.2.1

Bar Facing Burpees
Power Cleans 135/95

10/16/17

Warm-up
300m Run
20 Toes Steps
20 Duck Walk Steps
10 Air Squats
20 Long Stride Lunges

Coach Led WOD Warm Up-DEMO
Metcon ()
OTM Alternating: 12m (4 rounds)
Min 1: 45s Elbow Plank Hold
Min 2: 20 Straight Leg Sit Ups
Min 3: 15 Toes To Bar

*On Sit Ups Ab-Mat can be used and is still RX.
Metcon ()
3RFT
16 Barbell Alternating Reverse Lunges 135/95
20 Back Squats 135/95
400m Run

*For Lunge Barbell On Back

10/15/17

10/14/17

Metcon ()
For Time

Complete Lucy
5 Rounds
5 Pull Ups
10 Burpees
400m Run

Complete Karen:
150 Wall Ball Shots 20/14

Complete Grace:
30 Clean and Jerks 135/95