WOD for 4/27/18
Friday STRENGTH Front Squat 2RM; 95%; 90% ==================== METCON 5 Rounds For Time: 200m Run 12 HSPU's 4 Ring MU's (Sx 12 Pull-ups) ==================== ACCESSORY Bulgarian Split Squat w/ KB in goblet hold
WOD for 4/26/18
Thursday STRENGTH Snatch Pull + Snatch (1+1)RM; 95% x (1+1); 90% x (1+1) ==================== METCON Randy (9min Cap)
75 Power Snatches 75/55 ==================== ACCESSORY Snatch Deadlift 5 x 3 @ 110% of 1RM Snatch
WOD for 4/25/18
Wednesday STRENGTH Strict Press 3RM; 2x3 @90%; 2x3 @80% ==================== METCON 2 Rounds For Time (20min Cap) 30 KB SDLHP 53/35 30 Double Unders 30 KB Snatch - alternating arms 30 Double Unders 30 Goblet Squats 30 Double Unders 30 KB Swings 30 Double Unders ==================== ACCESSORY 2 ME Sets of WallBalls Unbroken **Rest 1 min between sets
WOD for 4/24/18
Tuesday STRENGTH Focus 1: Clean Pull + Hang Clean (1+1) RM; 95% x (1+1); 90% x (1+1) Focus 2: Power Clean TNG 5min EMOM - 3reps @ 70-80% of complex (1+1)RM ==================== METCON For Time (12min Cap) 150 MedBall Cleans **100m run every 2min w/ Wallball ==================== ACCESSORY 75 GHD Back Extensions
WOD for 4/20/19
Friday STRENGTH Focus 1: Back Squat 5x3 @ 75% (of 1RM) Focus 2: Jumping Squats 3x5 @ 20-30% of 1RM ================== METCON 12 min EMOM (40 seconds on/20 second rest)
Min1: Cal Row
Min 2: Rope Climbs OR Muscle Ups (sx: Strict pull-ups using smallest band possible)
Min 3: MedBall Slams 20/14 ================== ACCESSORY 4 Rounds:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
20sec Hollow Hold
1min rest between rounds
WOD for 4/19/18
Thursday STRENGTH Focus 1: Clean Pull + Clean (1+1) x 5 @ 75% of 1RM Focus 2: Clean Long Pulls 3x3 ================== METCON 3RFT (16min Cap)
600m Run
15 HSPU's (sx: 20 Pushups)
15 T2B (sx: 20 KAHAP) ================== ACCESSORY 75 GHD Back Extensions
WOD for 4/18/18
Wednesday FOCUS 20min of Handstand Progression work (Walk, pushups, wall walks, holds…) ================== METCON 24min EMOM (Fight Gone Bad Style)
Min1: Double Unders
Min2: Push Press 75/55
Min3: Box Jumps 20" (for everyone)
Min4: ABmat Situps
Min5: 10m Shuttle Runs
Min6: Rest 1 min ================== ACCESSORY 3 ME sets of strict Pull-ups (Rest 2min between sets)
WOD for 4/17/18
Tuesday STRENGTH Focus 1: Snatch Pull + Snatch (1+1) x 5 @ 75% of 1RM Snatch Focus 2: Snatch Long Pull 5x3 ================== METCON 13min AMRAP
200m Run w/ Vest or WallBall 20/14
15 OH Lunge w/ WallBall 20/14
15 WallBalls 20/14
**If wearing a vest must wear it for entire workout ================== ACCESSORY Prowler Push - 10 x 50m 95/65
WOD for 4/13/18
Friday STRENGTH Focus 1: Bench Press 3RM; 95%; 90% Focus 2: Bench Press ME @ 50% of 3RM ***Followed immediately by ME Strict Pull-ups ==================== METCON Tabatta: 8r (4min) - Cal Row 8r (4min) - WallBalls 8r (4min) - Double Unders ==================== ACCESSORY 1 mile run w/vest (20/14)
WOD for 4/12/18
Thursday STRENGTH Focus 1: Snatch 2RM; 95%; 90% Focus 2: Power Snatch 3x3 @ 85% ==================== METCON 8 min AMRAP: 2-4-6-8-10…. Power Snatch 95/65 RX+ 135/95 Box Jump Overs 24/20 ==================== ACCESSORY Snatch DL 5x3 @ 110%
