FRIDAY

11148579_387267414813821_6506341514035432669_nWOD

MetCon:
For Time
50 KB Swings (C: 70/53, RX: 53/35, S: 35/18)
50 Box Jumps (C: 30/24, RX: 24/20, S: 20/16)
*Accumulate any way
**10:00 Time Cap

-THEN-


Double Unders (unbroken)

10-20-30-40-50-40-30-20-10
*10 Pushups b/t each rd*

THURSDAY

photo(33)WOD

16:00 AMRAP
50 cal Row
20 Pullups
40 Back Squats (C: 135/95, RX: 115/75, S: 95/65)
20 Pullups
30 Front Squats (C: 115/75, RX: 95/65, S: 75/55)
20 Pullups
20 OHS (C: 95/65, RX: 75/55, S: 65/45)
20 Pullups

WEDNESDAY

photo(32)WOD

MetCon:
4 Rounds For Time
400 m Run
30 Bar-Facing Burpees
20 Deadlifts (155/105, 135/95, 95/65)
10 Shoulder-to-Overhead (155/105, 135/95, 95/65)

TUESDAY

photo-1WOD

Strength:
Front Squat
5-5-5-5-5
Work up to a heavy set of 5

MetCon:
3 x 5:00 AMRAP
3 Power Snatch (C: 95/65, RX: 75/55, S: 55/35)
6 TTB
9 Wallballs (C: 12′, RX: 20/14, S: 16/10)
6 TTB
*2:00 rest b/t cycles*

SATURDAY

Murph-WODWOD

“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

*Complete pullups, pushups & squats in any order
(scaling options will be available)

FRIDAY

photoWOD

Strength/Skill:
Snatch Complex
Snatch (f) + OHS + HS (ak) + OHS + HS (pwr) + OHS
5 x (1+1+1+1+1+1)

MetCon:
5 Rounds For Time
20 Double Unders
10 Burpees
*7 min Time Cap

THURSDAY

photo(32)WOD

Extended Warm-Up:
500 m Row
20 Barbell Goodmornings
20 Barbell Strict Press
20 Press-Grip OH Lunges
500 m Row

MetCon:
15:00 AMRAP
6 S2O (C:185/125, R:165/105, S:115/75)
9 KB Swing (C:70/53, R:53/35, S:44/26)
12 TTB

WEDNESDAY

photo(31)WOD

Skill:
Movement Prep

MetCon:
For Time
1 Mile Run
50 Overhead Squats (C: 135/95, R: 95/65, S: 75/45)
100 Ab Mat Situps
150 Double Unders
50 SDHP (C: 135/95, R: 95/65, S: 75/45)
100 Box Jump Overs (C: Jump Only, R: 24/20, S: Step Ups)
*30:00 Time Cap*