WODS

MONDAY 11/3/19

MONDAY 11/3/19

Metcon (Time)
WOD (22 MIN CAP)
4 ROUNDS FOR TIME
16 FRONT RACK BB LUNGE (40/30)
16 BAR FACING BURPEES
1 MIN REST
1-1-2 DB BENCH PRESS (5 x 6)
L ARM, R ARM, THEN TOGETHER

FRIDAY 8/3/19

FRIDAY 8/3/19

Metcon (No Measure)
Open 19.3 skills (20 mins)
Metcon (No Measure)
ACTIVE RECOVERY

20 AMRAP
2 MIN BIKE/SKI/ROW
5 STRICT PULL UPS/BANDED PULL UPS
10 PUSH UPS
15 RUSSIAN KBS
20 SQUATS
25 AB MAT SITUPS


THURSDAY 7/3/19

THURSDAY 7/3/19

BOX SQUAT (BUILD TO HEAVY 4)
Metcon (Time)
WOD 10 MIN CAP
3 ROUNDS FOR TIME
12 BURPEE BOX JUMP OVERS
24 DOUBLE KB DEADLIFT (32/24
Metcon (No Measure)
CASH OUT
3 X 10 AB WHEEL ROLL OUTS

WEDNESDAY 6/3/19

WEDNESDAY 6/3/19

Metcon (Weight)
E2MOM X 6 (AS A COMPLEX)
STRICT PRESS
PUSH PRESS
PUSH JERK
Metcon (AMRAP – Rounds)
WOD
E4MOM X 4
20 ALT DB SNATCH
15 USKBS (32/15)
10 ALT PISTOLS

TUESDAY 5/3/19

TUESDAY 5/3/19

Metcon (No Measure)
EMOM 10
MIN 1) 6 KIPPING CHEST TO BAR/PULL UPS
MIN 2) 10-25 PUSH UPS
Metcon (Time)
WOD (12 MIN CAP)
15-12-9
CAL ROW
BURPEES
300M RUN EACH ROUND
Metcon (No Measure)
CASH OUT
1 MIN COUCH STRETCH E/L

MONDAY 4/3/19

MONDAY 4/3/19

Metcon (AMRAP – Rounds and Reps)
In teams of 2 (you go/I go)
24 minute AMRAP
24 DB S2OH (22.5/15)
24 BURPEE JUMPS OVER PLANKING PARTNER
24 WALL BALLS
24 DB POWER CLEANS
24 BURPEE JUMPS OVER PARTNER
24 WALL BALLS
24 DB DEADLIFTS (22.5/15)”

FRIDAY 1/3/19

FRIDAY 1/3/19

Metcon (Time)
OPEN SKILLS AND WARM UP (20 MIN)

WOD (20 MINS)
ACTIVE RECOVERY
800M JOG
30 WALKING LUNGES
30 SITUPS
800M ROW
30 SQUATS
60 SINGLE UNDERS
800M BIKE


THURSDAY 28/2/19

THURSDAY 28/2/19

Metcon (No Measure)
SNATCH TECHNIQUE (20 MINS)
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
8 HANG SNATCH (40/30)
8 BURPEES OVER TH E BAR
Metcon (No Measure)
CASH OUT
2 MIN PLANK

WEDNESDAY 27/2/19

WEDNESDAY 27/2/19

Pull-ups (3 X MAX (STRICT))
Metcon (Time)
WOD (18 MINS)
100 DOUBLE UNDERS
50 BOXJUMPS
100 DOUBLE UNDERS
50 TTB
100 DOUBLE UNDERS

TUESDAY 26/2/19

TUESDAY 26/2/19

Deadlift (10,6,4,2,2,2,2)
Metcon (Time)
WOD (10 MINS)
27-21-15-9
HSPU/BOX HSPU/DB Z PRESS/HAND RELEASE PUSH UPS
DOUBLE KB FRONT SQUAT (24/16)
Metcon (No Measure)
CASH OUT
2 MIN STRADDLE STRETCH

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