Saturday 111817

“Coffland”

Hang from a pull up bar for 6-minutes.

Every time you drop from the bar, perform:

800 meter run

30 push-ups

Friday 111717

Hang Snatch

Heavy Singles (10 minutes)

Snatch High Pull

5 x 3 @ 90-100%

Met-Con

AMRAP X 9
3 Strict HSPU
6 Sumo DL High Pull 95/65#
12 Push Jerk 95/65#

Thursday 111617

Split Jerk

1-1-1-1-1 (10-minutes)

Met-Con

3 rounds for time of:
100 Double Unders
50 Wall Ball Shots 20/14#

Wednesday 111517

AMRAP X 10

10 Deadlifts 135/95#

10 Push ups

Rest 5:00

AMRAP X 10

10 Sit up (weighted)

7 Strict Pull up

Tuesday 111417

Front Squat

Heavy 3 (10-minutes)

Met-Con

For time:
25-20-15-10-5
DB Goblet Squats 70/50#
Toes to Bar
Calorie Row

Monday 111317

Met-Con (Reps or Rounds)

Viola (Hero WOD)

AMRAP X 20
400-meter run
11 power snatch 95/65#
17 pull-ups
13 power cleans 95/65#

Saturday 111117

Met-Con (Time)

PARTNER WOD
5 rounds for time of:
30 DB Thrusters 50/35#
100 Double Unders
4 Rope Climbs

Friday 111017

Hang Snatch

Heavy Doubles (10-minutes)

Snatch Grip Deadlift

4 X 3 @ 100%

Met-Con (Reps or Rounds)

AMRAP X 10
60 Bar-Facing Burpees
30 Overhead Squats 120/90#
10 Muscle Ups

Thursday 110917

Met-Con (Time)

For time
60 Push-ups
50 Dips
40 Bench Press 155/105#
30 HSPU
20 Push Jerks 155/105#
10 Push Press 155/105#

Wednesday 110817

Met-Con (Max Reps)

3 x 5:00 rounds for max reps
0:00 – 2:00 Run 400 then Double Under
2:00 – 3:00 DB Push Jerk 35/25#
3:00 – 4:00 Pull-Ups
4:00 – 5:00 DB Hang Squat Cleans 35/25#

Rest 5:00 between rounds