Strength: Perform 2 squat cleans on the minute for 10 minutes @ 75% of 1 rep max
Metcon – 3 Rounds For Time of:
5 Muscleups
10 Med Ball Situps
50 Air Squats
Friday 9/2 WOD:
Strength: Push Jerk 1-1-1-1
Metcon – For Time:
10-8-6-4-2
DB Thrusters (45/25)
2-4-6-8-10
Lateral Burpees (over parallettes)
Complete 10 DB Thrusters, then 2 Lateral Burpees. 8 DB Thrusters, 4 Lateral Burpees. 6 DB Thrusters, 6 Lateral Burpees…
EC: Tabata Plank Hold
Coffey
Metcon: “Nutts”
10 HSPU’s
15 Deadlifts (250/165)
25 Box Jumps (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders
400m Run with 45/25lb plate
* Please keep in mind that this is a hero WOD and may be scaled as necessary to be completed. Reps as well as loads may be scaled.
Thursday 9/1 WOD:
Strength: Perform 2 squat cleans on the minute for 10 minutes @ 75% of 1 rep max
Metcon – 3 Rounds For Time of:
5 Muscleups
10 Med Ball Situps
50 Air Squats
3-2-1 GO!
Strength: Front Squat 5×3 (after last set, strip down to 50% and do 10 good form reps)
Metcon – 5 Rounds For Time of:
10 Unbroken Power Snatch (Choose Load)
10 Pushups (5w)
100m Sprint
Rest 1 minute between rounds.
EC: AMRAP 1 minute of rope climbs
Wednesday 8/31 WOD:
Metcon: “Nutts”
10 HSPU’s
15 Deadlifts (250/165)
25 Box Jumps (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders
400m Run with 45/25lb plate
Find your inner warrior, find it!!
Strength: Deadlift 1 Rep Max
Metcon – 3 Rounds For Time of:
400m Run
20 Wallballs (20/14)
EC: 3×10 Hanging Leg Raises
Tuesday 8/30
Strength: Front Squat 5×3 (after last set, strip down to 50% and do 10 good form reps)
Metcon – 5 Rounds For Time of:
10 Unbroken Power Snatch (Choose Load)
10 Pushups (5w)
100m Sprint
Rest 1 minute between rounds.
EC: AMRAP 1 minute of rope climbs
No Yoga or Open Gym today. Suggested home WOD:
5 push ups, 5 squats, 5 sit ups - 20 rounds.
