Strength
Strict press
5-5-5-5-5
super set max effort push
up after each set
= Total push up
Metcon
5 Rounds
7 Deadlift 100/70
200m run
10 HSPU
Olympic Lifting
2 push press + 3 push
jerk
Category: Daily WOD
MONDAY WOD Front Squats and more
Strength
Front Squat
5-5-5-5-5
Metcon
7min AMRAP
8 Cluster 40/30
5 Bar muscle up
Finisher
ME V-up 3min
Olympic Lifting
Power clean
5-5-5-5-5
THE JESS
Congratulations to member of the month Jess Roche! This WOD is dedicated to 3 of her favorite movements
THE JESS
5 Rounds For Time
50 sit ups
25 Kettlebell swings 24/16
5 rope climb 12ft
Friday WOD
Strength
push press
7-7-7-7-7
Metcon 12min AMRAP
12 push up
12 Toes to bar
20 Double under
Thursday WOD
Back Squat
7-7-7-7-7
Metcon 6min AMRAP
6 Front squat 60/40
9 lateral bar burpee
Finisher
Plank
1min each side and front
total 3min
Olympic Lifting
Power snatch + Hang power snatch + 4 OHS
Wednesday WOD
Metcon 28min AMRAP
400 run
3 Rope climb 12ft
10 box over
5:30pm/Olympic lift
Monnnique will be taking a handstand walking progressions/skills class
Tuesday WOD
Strength
Deadlift
7-7-7-7-7
Metcon
4 Rounds For Time
12 Hang power clean 50/35
10 HSPU
Olympic Lifting
1 Strict press + 2 push press + 4 Push jerk
Monday WOD front rack lunge and more
Strength
Front Rack lunge
8-8-8-8-8
Metcon
5 Rounds For time
10 pull up
20 sit up
30 double under
Olympic Lifting
Cluster
7-7-7-7-7
Saturday Partner WOD
Partner WOD
100 Deadlift 50/35
200m run
80 Front Squat
200m run
60 shoulder to overhead
200m run
40 Alt front rack lunge
200m run
20 thruster
*Barbell must not touch ground in each set of barbell movements = 10 lateral bar burpee
Friday WOD
18min AMRAP
5 Bar Muscle up
10 HSPU
50 Double under
20 KB swing 32/24
Thursday WOD pause front squat
Strength
3sec pause Front squat
4×10 @55% 1RM
Metcon
For time
100 burpees
Olympic Lifting
2 strict press + 3 push press + 5 push jerk
Wednesday WOD McGhee and mobility
Metcon 30min AMRAP
McGhee
5 deadlift 125/85
13 push up
9 box jump
Olympic lift/ROM WOD
We will be doing extra mobility/ROM WOD in replace of Olympic lifting tonight
