Friday WOD

Friday January 17, 2020

Friday WOD
Weightlifting
Overhead Squat (5-5-3-3-1-1)
Take 15 minutes to build to a heavy single
Workout
Metcon (Time)
4 Rounds For Time:
400m Run
20 Wall Balls, 20/14#
10 Power Snatch, 115/75#
5 Bar Facing Burpees

- 20 Min Cap -

Friday January 10, 2020

Friday WOD
Workout
Metcon (No Measure)
25 Min EMOM:
1) 40 Double Unders
2) 10 Floor/Bench Press, 135/95#
3) 12/10 Cal row
4) 7/5 Strict Pull-ups + 7/5 Strict Ring Dips
5) 10 SDHP, 135/95#

* No Measure
No measure, working through movements and strength elements. Athletes may scale reps or movement to ensure :15 sec of rest or transition

Friday January 3, 2020

Friday WOD
Weightlifting
Deadlift (3-3-3-3-3-3)
6x3 Building to heavy triple
Metcon
Metcon (Time)
For Time:
12-9-6-3
Power Clean, 135/95#, (Rx+ 165/115#)
24-18-12-6
Pull-ups

-16 Min Cap-

Scales:
95/65# Power Clean
Ring rows/Jumping pull-ups

Friday December 27, 2019

Friday WOD
Strength
Seated Straddle DB Strict Press (1x10, 1x 8, 2 x 5)
12 min: Seated Straddle DB Strict Press:
Skill
Metcon (No Measure)
Superset: 3 sets:
8 Hammer Curls
6 Dual Bent Over DB Row

Super Set: 3 sets:
8 Banded Tricep Pull Downs
6 Back Extension
Metcon
Metcon (Time)
2 Rounds For Time:
35 Toes To Bar
25 Shoulder to Overhead, 115/75#

Rx+:
2 Rounds For Time:
50 TTB
25 STO, 135/95#
Scales:
V-ups
Lighter weight BB

Friday December 20, 2019

Friday WOD
Strength
Back Squat (4x6 @70-75%, Level Load)
4 sets of 6 reps at 70-75% 1RM
Metcon
Metcon (Time)
For Time:
Dual DB Front Squat, 50/35#
Burpee Box jumps, 24/20"
2-4-6-8-10-12-14-16

- 14 Min Hard Cap -

Friday December 13, 2019

Friday WOD
Strength
Front Squat (2x8 @ ~60%)
Building every set, start low with no fails
Front Squat (3x6 @ ~75%)
Building every set, start low with no fails
Metcon
Metcon (AMRAP - Reps)
One time through. 3 min at each Station:

Station 1:
Max Rep Power Cleans (Rx 135/95)|(Rx+ 155/105)
- Rest 1 min -

Station 2:
Max Cal Bike
- Rest 1 min -

Station 3:
Max Rep Bent Over Row (Rx 135/95)|(Rx+ 155/105)
- Rest 1 min -

Station 4:
Max Burpees to a 6in Target

Score is total reps
15 min total

Friday December 6, 2019

Friday WOD
Strength
Back Squat (2x8)
2x8 Starting at 60%,
Building every set, start low with no fails
Record heaviest 8
Back Squat (3x6)
3x6 Up to 75%
Building every set, start low with no fails
Record heaviest 6
Metcon
Metcon (Time)
4 Rounds For Time:
15 Box Jump Overs, 24/20"
12 Ring dips
9 Clean and jerks, 135/95#

- 18 min hard cap-