Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
18min AMRAP
400m run
5 Ring muscle up
Category: Daily WOD
Thursday WOD
Strength
Strict press
3×5 65%, 75%, 85%+rep
Bench press
3×5 65%, 75%, 85%+rep
Metcon
3 rounds for time
200m OH plate carry 60/40
20 burpee
5:30pm
ROM/WOD
Wednesday WOD
Strength
Deadlift
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For Time
8 Power snatch 40/30
12 Pull up
‘Finisher’
tabata 6 Rounds
20 sec work
20 sec rest
Hollow rocks
Olympic Lifting
Power snatch t&g
5-5-5-5-5
Tuesday WOD
Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
4 Rounds For Time
40 Double under
20 OHS 42.5/30
10 Toe to bar
Olympic Lifting
Power clean t&g
5-5-5-5-5
East Monday WOD 8am start
Metcon
5 Rounds For Time
400m run
20 sit up
20 wall ball
20 Kettbell swing 32/24
East Saturday WOD
Easter Saturday
Partner WOD
5 Rounds For time
50 deadlift 80/50
50 wall ball
50 pull ups
*Split reps as needed between partners
Thursday WOD ‘The game changer’
Metcon
For time
400m run
30 Thruster 50/35
30 burgee
30 power clean
30 burpee
30 back squats
30 burpees
800m run
50 toes to bar
5:30pm
Mobility/ROM WOD
Wednesday WOD
Strength
Front Squat
1-1-1-1-1
Metcon
3 rounds for time
8 squat snatch 45/30
12 pull up
16 double under
*3 burpee each time DU are broken
Olympic Lifting
Clean and jerk
1-1-1-1-1
Tuesday WOD
Metcon
5 rounds for time
20 alt KB ground to overhead 24/16
30 wall ball
15 box over
5 rope climb 12ft
Olympic Lifting
Snatch
1-1-1-1-1
Monday WOD 1RM strict press
Strength
Push press
1-1-1-1-1
Metcon
15min AMRAP
5 bar muscle up
10 HSPU
14 Alt pistol squat
Olympic Lifting
Clean
1-1-1-1-1
Saturday WOD
Strength
Overhead squat
1-1-1-1-1
Squat Clean
1-1-1-1-1
Run
1.6KM TT
Friday WOD Bench press and more
Strength
Bench press
1-1-1-1-1
Metcon
21, 15, 9
Push press 42.5/30
Pull up
Sit up
