Wednesday’s WOD

  1. EMOMx10
  • Odd:  7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 – games standards
  • Even:  7 TTB + 7 Burpees to target
  1.  Metcon
  • 1,000m Row
  • 30 HPC, 60/50
  • 30 C2B Pull ups

Muscle up wave

Tuesday’s WOD

1. Skills

10 minute Muscle up Wave

  • Minute 1: 1 muscle ups
  • Minute 2: 2 unbroken muscle ups
  • Minute 3: 3 unbroken muscle ups

Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

2. Gymnastics Benchmark 

  • Max rep HSPU

3. METCON

10-9-8-7-6-5-4-3-2-1 reps of:

  • Thrusters, 40/30
  • 30 Double unders after every round of thrusters.

Running clock

Monday’s WOD  

  1. Squat complex – from the ground and with the same weight

6 sets of:

  • 4 front squats
  • 3 O/H Squats
  1.  Metcon

with a 15 minute running clock

15-12-9

  • Power Snatch, 50/40
  • TTB

in the remaining time, AMRAP of:

  • Burpee Box Jumps, 24/20

2 Scores:

(1) Time for the 15-12-9

(2) Total number of Burpee Box jumps

 

Stop where you are

Thursday’s WOD

  1.  Metcon
  • AMRAP 7 of Wall Balls, 20/14

every minute on the minute, stop where you are and complete 5 strict pull ups

  1.  Odd Object/Movements

3 RFT:

  • 3 Rope climbs
  • 10 m handstand walk
  1.  Rowing/Core

For time:

  • 15 GHDSU / weighted sit ups
  • 100m Row
  • 15 GHDSU
  • 200m Row
  • 15 GHDSU
  • 300m Row
  • 15 GHDSU
  • 400m Row
  • 15 GHDSU
  • 500m Row
  • 15 GHDSU
  • 600m Row
  • 15 GHDSU
  • 700m Row
  • 15 GHDSU
  • 800m Row
  • 15 GHDSU
  • 900m Row
  • 15 GHDSU
  • 1000m Row

Praying Mantis

Wednesday’s WOD

  1. Midline

6 Rounds of:

  • 5 Praying Mantis – knees on the ground, and while a partner hold your heels, you will lean forward, keeping the plank, when you are close to the ground bring your body back up again.
  • 5 Sit ups throwing a ‘slam ball’ on the wall – you choose the weight
  1. For time:
  • 70 Double Unders
  • 50 Burpees over the Bar
  • 30 Squat clean Thrusters, 50/40
  • 10 MU

Tabata

Tuesday’s WOD

  1.  Pulls 

8 x Deadlift complex, climbing

One full rep consists of:

  • 3 pulls to knees
  • 2 pulls to mid thigh
  • 1 full dead
  1.  20 Rep Benchmark
  • 20 Rep Max KTB Jerk
  1.  METCON

Tabata of:

  • TTB
  • BJ
  • Row for Cals
  • DB 1-arm Snatch 25/15, alternate hands every :20 interval

Stop on the min

Monday’s WOD 

  1. Snatch

EMOMx16

  • First 4 mins: 2 Reps at 75%
  • Second 4 mins: 1 Rep at 85%
  • Third 4 mins: 1 Rep at 90%
  • Last 4 mins: 2 reps at 80%

Remember, focused practice – move better.

  1. Wall Ball Shots
  • 30 Wall Balls for time, 20/14

rest 1 minute

  • 20 Wall Balls for time, 20/14

Rest 1 minute

  • 10 Wall Balls for time, 20/14
  1.  Metcon

For Time:

  • 20 Thrusters
  • 20 Power Cleans
  • 20 S2O
  • 20 OHS
  • 20 Front Squats

Guys: 40

Girls:  30

Every minute on the minute, stop where you are and complete 5 burpees.

Black and Pink

Saturday’s WOD

 1.Metcon

3 RFT:

  • 50m Prowler Push – guys: black – girls: pink
  • 25m HS walk
  • 20 T2B
  • 15 BJ – games style
  • 10 KBS, 32/24
  • 5 Burpees

2. Mobility