10/21/17

Partner WOD (TEAMS OF 2)

AMRAP18

22 Cal Row

22 Hang Power Cleans (95/65)

22 Wall Balls (20/14)

22 T2B

22 Burpees

 

10/20/17

A. Strength

Push Press

5, 5, 5, 5, 5

B. Metcon

18-15-12-9

OHS (95/65)

Double Unders x 3

Box Jumps (24/20)

 

10/19/17

A. Strength

Deadlift

5 x 4

B. Metcon

5 Rounds 

400M Run

21 Walking Lunges

18 KB Snatches (9R/9L) (53/35)

9 Burpees

*17 minute time cap*

 

10/18/17

A. Strength

Bench Press

5, 5, 5, 5, 5

B. Metcon

AMRAP10

200M Run

10 Pull Ups

10 Thrusters (115/85)

 

10/17/17

A. Metcon

4 Rounds

12 Lateral Burpees over Bar

9  Deadlifts (155/105)

6 Hang Power Cleans (155/105)

B. Row Conditioning

3k Row

 

 

10/16/17

A. Strength

Back Squat

4 x 3 @ 85%

B. Metcon

“Lola”

5 Rounds

30 Double Unders

20 KTE

10 HSPU

 

10/14/17

AMRAP18

Teams of 3

Start with reps of 2 for each movement and increase by 2 for the duration of the workout 

800M Run Buy In with Med Ball

• Burpee Box Jump (24/20)

• Med Ball Clean (20/14)

• DB Bench Press (50/35)

• C2B Pull Up

 

10/13/17

A. Strength

2 Hang Cleans > 1 Squat Clean

5 sets

B. Metcon

For Time:

3 Rounds

200M Run

5 STO (155/105)

then complete 30 T2B

 

10/12/17

A. Strength

OHS

4 x 2

B. Metcon

100 Double Unders

5 Rounds 

8 OHS (115/85)

8 Bar Facing Burpees

 

10/11/17

A. Strength

Deadlift

5, 4, 3, 2, 1

B. Metcon

800M Run

30 DB Snatches (50/35)

30 Lateral Box Jumps (24/20)

400M Run

20 DB Snatches

20 Lateral Box Jumps

200M Run

10 DB Snatches

10 Lateral Box Jumps