WODS

SATURDAY 17/11/18

SATURDAY 17/11/18

Metcon (AMRAP – Reps)
4 AMRAP
PARTNER A HOLDS DEADLIFT (100/70)
PARTNER B MAX BALL SLAMS (20/12) (ONLY WHILE BAR IS OFF THE GROUND)

2 MIN REST

4 AMRAP
MAX SYNCRO WALL BALLS
EVERY BREAK = 5 BURPEES

2 MIN REST

4 AMRAP
WHILE PARTNER A HANGS ON BAR
PARTNER B AMRAP TTB

2 MIN REST

4 AMRAP
PARTNER A, DOUBLE OVERHEAD KB HOLD (24/16)
PARNTER B, AMRAP CAL BIKE

SCORE = BALL SLAMS + WALL BALLS + TTB + CAL BIKE


FRIDAY 16/11/18

FRIDAY 16/11/18

Metcon (Weight)
EMOM x 10
ODD – 5 DB Overhead squat EA
EVEN – 4 strict pullups + 4 strict TTB
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon (No Measure)
CASH OUT
50 BANDED TRICEP EXTENSIONS

THURSDAY 15/11/18

THURSDAY 15/11/18

Metcon (Weight)
10 ROUNDS E90 SECS (COMPLEX)

1 STRICT PRESS
1 PUSH PRESS
1 PUSH JERK

Metcon (Time)
WOD (CAP 10 MINS)
30/20 CAL BIKE/ROW/SKI
30 DEADLIFT (100/70)
30 BURPEES OVER BAR
Metcon (No Measure)
CASH OUT
2 MIN STRADDLE STRETCH

WEDNESDSAY 14/11/18

WEDNESDSAY 14/11/18

Metcon (AMRAP – Rounds)
EVERY 5 MINS X 5

500/400M ROW
4 DB MAN MAKERS (22.5/15)

Metcon (No Measure)
CASH OUT
30 REVERSE SNOW ANGELS

TUESDAY 13/11/18

TUESDAY 13/11/18

INVERTED BAR ROW (4 X 10)
Metcon (Time)
21 – 15 – 9
BURPEE BOX JUMP OVERS
400M RUN AFTER EACH ROUND
Metcon (No Measure)
CASH OUT
3 X 10 AB ROLL OUTS

MONDAY 12/11/18

MONDAY 12/11/18

Metcon (No Measure)
10 EMOM
ODD – 10 HSPU/BOX HSPU/DB Z PRESS
EVEN – 15 CAL ROW
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
12 DB HANG POWER CLEANS (22.5/15)
12 DB DEADLIFT (22.5/15)
12 PISTOLS/LEG BEHIND/TO BENCH OR BALL/WEIGHTED NARROW FOOT SQUAT
Metcon (No Measure)
CASH OUT
COUCH STRETCH 2 MINS EACH LEG

SATURDAY 10/11/18

SATURDAY 10/11/18

Metcon (Time)
IN PAIRS (30 CAP)
50 BURPEE TO PLATE BUY IN

100 DOUBLE UNDERS EACH
100 PLATE TO OVERHEAD (20/15)
100 PUSH PRESS (22.5/15)
75 DOUBLE UNDERS EACH
75 PLATE TO OVER HEAD
75 PUSH PRESS
50 DOUBLE UNDERS EACH
50 PLATE TO OVERHEAD
50 PUSH PRESS

50 BURPEE TO PLATE CASH OUT


FRIDAY 9/11/18

FRIDAY 9/11/18

Metcon (Weight)
20 mins SQUAT CLEAN + JERK + SPLIT JERK TECHNIQUE (LIGHT BAR/EMPTY BAR)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

THURSDAY 8/11/18

THURSDAY 8/11/18

Sumo Deadlift (4 x 12)
Metcon (AMRAP – Rounds and Reps)
4 AMRAP
21 CALORIE ROW
21 BURPEES
21 TOES TO BAR

2 MIN REST

4 AMRAP
21 CALORIE BIKE
21 BURPEES
21 WALL BALLS

2 MIN REST

4 AMRAP
21 CALORIE SKI
21 BURPEES
21 KB SWINGS (24/16)


WEDNESDAY 7/11/18

WEDNESDAY 7/11/18

Bench Press (FIND 8RM)
Bench Press (3 X 6 @ 8RM WEIGHT)
Metcon (Time)
4 ROUNDS FOR TIME
15 KB GOBLET SQUATS (32/24)
10 BURPEE BOX JUMPS
5 EACH ARM KB SNATCH (32/24)
Metcon (No Measure)
CASH OUT
50 ARCH ROCKS

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