WOD

Wednesday 10/2/19

STRENGTH Clean + Jerk: 5 x 3, build to heavy 3 rep. Rest 60s. CONDITIONING "Abbate" For time: 1 Mile Run 21 Clean + Jerks (155, 105) 800 Meter Run 21 Clean + Jerks 1 Mile Run L3: (135, 95) L2: (115, 75) L1: (95, 65) *No time cap

Tuesday 10/1/19

STRENGTH Pull-ups - medium grip: 2/5 x 5. Rest 90s. Options: - 2 warm-ups sets then 5 "work sets" - Add weight - BW - Partner Assisted Pull-ups - Inverted Ring Rows: 5 x 10. Rest 60s. CONDITIONING For time: 40-30-20-10 Push-ups Abmat Sit-ups Double Unders x 3...

Monday 9/30/19

STRENGTH Squat Snatch: 10 x 2. Rest 60-90s. CONDITIONING "The Departed" In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) (Rest 12:00 + Repeat) L3: (95, 65) L2: (Power Snatch + OHS) (75, 55) L1: (75, 55...

Friday 9/27/19

STRENGTH Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00 CONDITIONING "Surprise" For time: 20-15-10-5 Push Press (135, 95) Burpee Pull-ups L3: (115, 75) L2: (95, 65) L1: (75, 55) (No pull-up) 14:00 Time Cap

Thursday 9/26/19

STRENGTH Back Squats: 10 x 3 @60% of Back Squat 1RM, every 60s. CONDITIONING EMOM 20: Minute 1: 5 High Box Jumps (30, 24) Minute 2: 10 T2B Minute 3: 20 Front Reverse Lunges (95/65) (10 ea.) Minute 4: 30 WallBalls (20/14)

Wednesday 9/25/19

CONDITIONING AMRAP 30: Partner Row 1k 200 Double Unders Run 800 Meters *Split work between partners

Tuesday 9/24/19

STRENGTH 1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s. 2)Triceps Extensions: 3-4 x 12-15. No rest. Metcon 20 min AMRAP 100ft Single Arm Overhead KB Carry 53/35 15 Burpee 15 Deadlifts 185/125 L3) 155/105 L2)135/95 L1)...

Monday 9/23/19

STRENGTH Bent Over Rows: Build to a heavy 5 reps: 6 x 5. Rest 2:00 CONDITIONING 4 Rounds of: 100 Meter Sledpush Sprint 10 DB Hang Squat Cleans (50, 35) Rest 3:00 L3: (45, 30) L2: (35, 20) L1: (35, 25 - DB Front Squats) *Alternate Option for sledpush Sprint: - 30s...

Friday 9/20/19

STRENGTH C2B Pull-ups Rx+:(50-75 reps - accumulate) Rx: (30-50 - accumulate) L3: (Regular Pull-ups x 30-40 - accumulate) L2: (Partner Assisted x 30 Reps accumulate) L1: (Ring Rows x 30-50 Reps) Beg: (1-Arm KB Rows x 50 reps each side) CONDITIONING Every 4:00 x 5 Sets:...

Thursday 9/19/19

STRENGTH Front Box Squat - Regular Stance: 6 x 3 @85% of 8/26, every 60s. CONDITIONING 4 Rounds UB 100 Meter Farmer Carry (70, 53) 25 Russian KBS (70, 53) 25 Goblet Squats (70, 53) *If you put the KBS down during the carry access 1 Minute Wallsit hold for each time...

Wednesday 9/18/19

CONDITIONING In teams of 2: 0:00 - 10:00 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike 12:00 - 22:00 20 Alt. DB Snatches (50, 35) 20 Walking DB Lunges (single Arm - 50, 35) 20 Hollow Rocks 24:00 - 30:00 Cal Row L2: (20, 15) (35, 25) L1: (20, 15...

Tuesday 9/17/19

STRENGTH 1a) Strict Press: 4 x 5. 1b) DB Hammer Curls: 4 x 10. Rest 60s. CONDITIONING 3 RFT: 750 Meter Row 25 Push Press 115/75 25 T2B L3: (15 T2B per round)(15 T2B per round) L2: (Knee Lifts) L1: (Abmat Sit-ups) (15 Push-ups per round) 25:00 Cap

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