Two metcons

Thursday’s WOD 

1.  Squats

  • 7 x3 Back Squat, climbing

2.  Metcon

1.  AMRAP 5:

  • 10 Box Jumps, 24/20 - games standards.
  • 10 Sit ups
  • 10 OHS, 50/30

Rest 5 minutes

2.  AMRAP 5:

  • 10 TTB
  • 10 Ring Dips
  • 10 KBS, 24/16

 

Complex

Wednesday’s WOD

1. Snatch Complex

  • 15 x 1, Squat Snatch OTM - start at 70% and work up.  If you miss you must go down on the next attempt and hit that weight twice before moving up again.  Do not go above 90%.

2.  Gymnastic Skills

OTM x 12

  • Odd:  5 HSPU
  • Even:  8-15 unbroken C2B Pull-ups.

3.  Metcon

ARMAP 6 of:

  • 20 Wall Balls, 20/14
  • 40 Double unders

Donny

Tuesday’s WOD

1.  20 Rep Benchmark

  • 20 rep max thrusters, no pausing/stopping anywhere.

2.  Metcon

“Donny”

21-15-9-9-15-21

  • Deadlift, 100/70
  • Burpee

3.  Skills

10 RFT:

30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn’t count. Restart that set and continue till you finish 10 sets.

American Dream

Monday’s WOD

1. Snatch 

  • 5 x 1 across at 90%

2.  Clean and Jerk Complex

  • 3 sets across of:  Power Clean + 2 Front Squats + Jerk

3.  Gymnastic Benchmark

  • Max Distance Handstand Walk

4.  Metcon

“American Dream”

AMRAP 20

1.2.3.4.5… continue as high as possible, alternating between:

  • Power Clean, 70/50
  • Muscle up

Barbell work

Saturday’s WOD

1.  Barbell Benchmark

  • A:  3 sets of max unbroken Cleans, 60/40 – all reps must be TNG, no resting in the hang.
  • B.  21-15-9 unbroken Back Squats for time, 60/40 – you must break between each set.  if you are unable to complete the prescribed reps in a set you must re-start that set.

2.  Gymnastics

3 Rounds for max reps of:

  • 1 min Muscle ups
  • 1 min Box Jumps, 30/24″
  • 1 min 5m Bear Crawl

3. Metcon

4RFT:

  • 400m Run
  • 30 Wall Balls, 20/14

Jake the Snake

Friday’s WOD

1.  Pulls

  • 5RM Deadlift – No Tng.  Dead stop on every rep.

2.  Metcon

“Jake the Snake”

  • 10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 70/50 – no racks.
  • 2.4.6.8.10.12.14.16.18.20 reps of: Pull ups

3.  Rowing

5 Rounds of:

  • :40 hard
  • :20 easy

4.  Core work

3 Giant Sets of:

  • 30 Back Extensions
  • 20 GHDSU
  • 10 Strict TTB

No Metcon

Thursday’s WOD

1.  Clean and Jerk Complex

  • 5 sets of: 3 Position Pause Clean and Jerk.

Super Slow Clean Pull to below Knees, pause for 2 full seconds.  Continue pulling to above the knees, pause for 2 full seconds.  Continue with a super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.

2.  Squats

  • 4×6 Front Squats, across

3.  Skills

OTM x 20

  • Odd:  10 Heavy Wall Balls
  • Even:  40 Double Unders

Complex, OTM, & RFT

Wednesday’s WOD

1. Snatch Complex

  • 5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – pick a weight you can do with no misses.

4.  Gymnastic Skills

OTM x 12

  • Odd:  3 Muscle ups + 6 HSPU
  • Even: Max effort L-sit

5.  Metcon

3 RFT:

  • 500m Row
  • 12 Burpees
  • 21 Box Jumps, 24/20″

Satan’s Whiskers

Tuesday’s WOD

1.  Pull

  • 8×3 Good Morning 

2.  20 Rep Benchmark

  • 20 rep max Jerk

3.  Metcon

“Satan’s Whiskers”

3 RFT:

  • 10 C2B
  • 10 Front Squats, 60/40
  • 10 Burpees

Hot Shots 19

Monday’s WOD

1. Oly Pause Squats

  • 6 x 2 Back Squats with 3-5 second pause at the bottom of each Rep.

2.  Metcon
“Hot Shots 19″

6 RFT:

  • 30 Squats
  • 19 Power Cleans, 60/40
  • 7 Strict Pull ups
  • 400 m Run