WODS

11 1 2020 – Saturday – Partner WOD

WOD
Teams of 2

1. 5 Rounds
200m Buddy Carry
20 Burpee

3min Rest

2. 75 American Swing 32/24
50/40 Cal Bike
75 Goblet Squat
50 Toes to Bar
700m Run Each (200/300/200)

10 1 2020 – Friday – Front Squat

SWOD
1. Front Squat
5 @ 60%, 65%, 70% x 2

2. Back Squat
4 @ 75%, 3×4 @ 80%
—————
METCON
AMRAP 20

20 Cal Bike
20 Thruster 35/25
20 Over Bar Burpee
20 Back Rack Lunge

9 1 2020 – Thursday – Deadlift

SWOD
1. Deadlift
3 @ 70%, 2 @ 80%, 1 @ 90%, 95%

2. Strict Press
5 @ 60%, 3 @ 70%, 2 @ 80%
—————
METCON
4 x AMRAP 3 w/ 2min rest

500m Row
Max Rep Push Up

8 1 2020 – Wednesday – Clean

SWOD
1. Clean
3 @ 75%, 2 @ 85%, 1 @ 90%, 95%, 98%

2. Bench Press
5 @ 60%, 3 @ 70%, 2 @ 80%
—————
METCON
10 RFT

3 Power Snatch 52/35
6 Overhead Squat
9 Pull Up

7 1 2020 – Tuesday – Snatch

SWOD
1. Snatch
3 @ 75%, 2 @ 85%, 1 @ 90%, 95%, 98%

2. 3 Position Snatch
3 @ 60%, 2 @ 70%, 2 @ 75%
—————–
METCON
EMOM 8

Odd – Max Box Jump 24″/20″
Even – 10 Hang Power Clean 60/45

6 1 2020 – Monday – Back Squat

SWOD
1. Back Squat
6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

2. Front Squat
5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 82.5%
—————–
METCON
5RFT

400m Run
20 American Swing 24/16

3 1 2020 – Friday – Clean

SWOD
1. Clean
3 @ 75%, 2 @ 85%, 1 @ 90%, 95%

2. 3 Position Clean
3 @ 60%, 2 @ 70%, 1 @ 80%
—————-
METCON

30-20-10
Deadlift BW/70% BW
20-15-10
HSPU

31 12 2019 – Tuesday – New Year’s Eve

SWOD
1. Snatch
3 @ 75%, 2 @ 85%, 1 @ 90%, 1 @ 95%

2. Behind Neck Push Press + OHS
3+3 @ 75%, 85%, 95%
—————
METCON
AMRAP 10

2 Double DB Snatch 22.5/15
2 Box Jump Over
4 Double DB Snatch
4 Box Jump Over
6, 8, 10 etc

30 12 2019 – Monday – Back Squat

SWOD
1. Back Squat
8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

2. Front Squat
5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%
——————
METCON
E2M x 5

20 Wall Ball
Max American Swing 24/16