10/9/17

Push Press + Deadlift (With the same bar)
Push Press + deadlift
5 (65%)+10
4 (75%)+10
3+(80%)10
2 (85)+5
1 (90%)+5
Metcon (Time)
EMOM 8 mins
6 front squats (135/95)(95/65)
6 kbs (62/35) (70/45)

Straight into
10-1
Box Jumps
Push Ups

10/6/17

2 Squat Cleans + 1 Jerk
@70%x1
@75%x1
@80%x1
@85%x2
Metcon (Time)
5 min Time CAP15-12-9(RX)
Thrusters (75/45)
Pull ups

12-9-6 (Scaled)
Thrusters (65/35)
SDLHP
Front Squats

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP “Partner WOD”
30 Burpees
30 Wall Balls (20/14)
30 Sh2OH (65/95)
30 Box Jumps

Scaled Weight: (65/35)

10/4/17

Push Press
5@65%
4@75%
3@80%
2@90%
Metcon (Time)
EMOM 6 Mins
Even: 10 HSPUS
ODD: 10 DB lunges (60/35)
Straight into
5-1
BMUPS
Sumo deadlift High Pulls (135/95)

10/3/17

Back Squat
Back squat @ 80-85% ACROSS
5×2
Metcon (No Measure)
5 rounds
10 push ups
10 strict pullups
Metcon (Time)
400m run
20 sh2oh (95/65) (135/95)
400m run
20 Front squats
400m run
20 box jump
400m run
20 burpees

10/2/17

Power Clean + Squat Clean+Jerk
@70%
@75%
@85%X2
@90% x2
Metcon (Time)
5 Rounds
1 powerclean (205/115) (225/135)
10 Wall balls (30/20) (20/14)

9/29/17

Hang Clean N Jerk + Deadlift
2 Hang Clean N Jerks + 4 deadlift
@75-80% x3
Metcon (Time)
80 dumbbell snatch (60/35)
(every time you drop or have to stop, you have to do:
8 burpees
6 kbs (70/35)
4 High pulls
2 goblet squats)
Time Cap: 20 mins

in your comment box put how many time you had to stop

9/28/16

Metcon (Time)
200m run
25 vups
200m run
25 plated sit ups
200m run
1:00 min plank
200m run
25 leglifts
200m run
1:00 min plank

9/27/17

Push Press
5@65%
4@75%
3@80%
2@90%
Metcon (Time)
EMOM 6 Mins
Even: 10 HSPUS
ODD: 10 DB lunges (60/35)
Straight into
5-1
BMUPS
Sumo deadlift High Pulls (135/95)

9/26/17

Back Squat (6 reps each time you go )
5 Backsquats + 1 Pause at the bottom 3 seconds
@70% Across x 3
Ring Dips (Tell Wodify if you were on the rings or the band )
3×10
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles