01-16-20

Pushpress
8@45%
5@55/65%
3@75/85/90%
*5 Strict Pullups After Each Set

Metcon: For Time
5 Burpees
40 Wallballs 20/14
5 Burpees
40 DU
5 Burpees
30 Wallballs
5 Burpees
30 DU
5 Burpees
20 Wallballs
5 Burpees
20 DU
5 Burpees
10 Wallballs
5 Burpees
10 DU

01-15-20

Hang Power Cleans
8@45%
5@55/65%
3@75/85%

5 Rounds NFT
10 CG Bench
10 Plate to Overhead 45/35
50′ Walking Lunges Plate OH

01-14-20

Deadlifts
8@45%
5@55/65/75/80/85%

Metcon:
21 Deadlifts 225/135
400m Run
15 Deadlifts
600m Run
9 Deadlifts
800m Run

01-13-20

Power Clean Wave
Wave 1: 5@50%, 4@60%, 3@70%
Wave 2: 4@60%, 3@70%, 2@80%

Complex:
In 7′, find heaviest 2 Cleans (touch and go)
*20 DU prior to each attempt

Metcon:
8′ AMRAP
3 Cleans 185/125
5 Toes to Bar
10 HR Pushups

01-10-20

WOD 1. 15′ AMRAP
50′ Walking Lunges
200m Run
10 CG Bench 135/85

WOD 2. Team of 2/3
10 min Assault Bike for Max Calories

01-09-20

Backsquats
8@45%
5@55/65%
3@75/85%

Metcon:
6 Rounds / AMRAP
1. 1 BMU (add one each round)
2. 2 Burpees (add 2 each round)
3. 15 Situps

01-08-20

Thrusters:
8@45/50/55%
5@60/65/70%

Metcon:
4 RFT
20 KB SDHP 70/53
20 Wallballs
100m Plate Carry 45/35

01-07-20

Metcon:
3 RFT (45′ Cap)
150 DU
30 DB Snatch 50/35
20 Ring Dips
3 Rope Climbs

01-06-20

Skill:
Barbell Row
DB Bench Press
5 sets X 8 reps – Add weight each round

METCON:
3 RFT
100m Run or 10 Cal Row
10 Pullups
100m Run or 10 Cal Row
15 HR Pushups
100m Run or 10 Cal Row
20 Sit ups
100m Run or 10 Cal Row
25 Airsquats

12-21-19

Strength

Deadlifts

Metcon

21-15-9

Thrusters

Pullups