WOD for 6/29/18
Friday Focus: Bench Press. Build to a heavy set of 4. Metcon: 30 Seconds On, 30 Seconds Rest:
3 Thrusters (155/105),
Max Rep Burpees Over Bar (15 Rounds) ***Score is Lowest Number of Burpees Completed***
WOD for 6/28/18
Thursday Focus:
Max Effort Back Squat. Build to 50% 1 rm and then complete as many squats as possible Metcon:
21-15-9
Cal row
Deadlift 275/185 *THEN
ROMWOD
WOD for 6/27/18
Wednesday Focus: E2MOM 20 Minutes 1 Power Snatch+1 Full Snatch+1 Overhead Squat Metcon: 4 RFT 25M prowler push (or farmers carry 55/35)
30 double unders
10 Over OH squats 95/65
WOD for 6/26/18
Tuesday Focus: 3 attempts Max Rep Muscle Ups or Ring Dips 10 minute EMOM RX: 1 muscle up+2 C2B Scaled: 1 ring dip + 5 ring rows Metcon: 20 minute AMRAP
Row 200m
5 HSPU
10 Burpees
15 pull ups
20 Situps
25 box jumps
30 Kb swings
35 wall balls
40 Kb lunges
WOD for 6/25/18
Monday Focus: Power Clean 3 RM 5x3 to find 3 RM Metcon: Run 400 25 power Snatch (135/95)
Run 200
25 power Clean & Jerk (135/95)
Run 100
WOD for 6/22/18
Friday Filthy Fifty! And ROMWOD
WOD for 6/21/18
Thursday Focus: 20 minute E2MOM 1 snatch deadlift + 1 Snatch high pull + power snatch start at 50-60% and build each set Metcon: 15 Minute AMRAP
3 Snatch (135/95)
15 Burpees Over the Bar (feet together),
25 Situps
Post WOD Feeding
How much thought have you put into what you eat when you finish a work out? In reality It is a key factor to eat 20-30 minutes after a work out. During an intense workout your body burns stored fuels and proteins in your muscles are broken down. At a basic level your post workout diet needs to support refueling your body, rehydrate, muscle recovery, build muscle, and support improved performance. If you are doing very specialized training you may want to do further resear
WOD for 6/20/18
Wednesday Focus: Strict Press 4x3 building to a heavy set Metcon:
4 Rounds RFT
7 Thrusters (95/65)
14 T2B
50 Double Unders
WOD for 6/19/18
Tuesday Focus: 6 Minute EMOM 25m Prowler Push then 6 minute EMOM 2 Rope Climb Metcon:
Run 200M
3 Muscle Ups (bar or ring) or 6 jumping pull-ups
5 clean & jerk (155/105),
Run 400
6 Muscle Ups or 12 jumping pull ups,
10 C&J,
Run 200
3MU or 6 jumping pull ups
5 C&J
