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

Tuesday 110717

Split Jerk (10 minutes)

1-1-1-1-1
(3 seconds in the catch)

Met-Con (Time)

6 rounds for time of:
10 Thrusters 95/65#
15 Abmat Sit-ups
20 Burpees

Monday 110617

Turkish Get-Up (DEMO)

4 x 4 R/L, building each set

Met-Con (Time)

5 rounds for time of:
30-meter DB Walking Lunge Step 50/35#
60-meter Sprint Shuttle (5-10-15)

Saturday 110417

Met-Con (Time)

400-meter run
200-meter farmer’s carry 53/35#
800-meter run
200-meter farmer’s carry 53/35#
400-meter run

Friday 110317

Back Squat (20-mins)

10-5-3-1-1-1-3-5-10

Accessory (Not for Time)

2 Sets of
10 Strict Toes to bar
15 Glute Bridges
2 Legless Rope Climb

Thursday 110217

Hang Snatch

Build to a Heavy 3 (10-min)

Snatch Grip Deadlift

3 x 3 @ 100% (high elbows)

Met-Con (Task)

AMRAP X 7
20 Calories Rowing
15 Strict Press 65/45#

Wednesday 110117

Met-Con (Time)

3 rounds for time of:
20 wall ball shots, 20/14#
15 box jump overs, 24/20″
10 deadlifts, 225/155#

rest 5:00

3 rounds for time of:
10 deadlifts, 225/155#
15 box jump overs, 24/20#
20 wall ball shots, 20/14#