Today’s WOD

Monday, 9-16-19

Strength:

Press

Met-Con:

Alternating EMOM for 20 minutes:

Sprint 100m

Burpees

Tuesday, 9-17-19

Strength:

Front Squat 3×5

Hinge

Met-Con:

Partner WOD:

One Teammate Sprint Rows 250m while the other Teammate is in the following static hold positions: 1. Bottom of Squat

2. Handstand hold

3. Bar Hang

4. Hollow Hold

5. Plank Hold

Alternate rowing and static position every 250m Go through the list as far or as many times through, with a cutoff of 15 min. Record Distance/Rounds completed

Wednesday, 9-18-19

Strength:

Bear Complex 3-3-3

Met-Con:

Cindy Got Jacked

For Time: 5 Rounds of “Cindy”

30 Overhead Squats

1,000 Meter Row

Body weight Bootcamp:

4 rounds:

12 Box Jumps

10 Hand Release Push-Ups

12 Slamball

100 meter run

Obstacle Course Training (OCT): 

Thursday, 9-19-19

Strength:

Max Barbell Squats Choose Max at BW; 3/4 BW; 1/2 BW or 1/4 BW

Met-Con:

Test: Max 2K Row

*If time: Alternating Tabata:

8 Rounds:

Mountain Climbers

Sit-ups

Friday, 9-20-19

Strength:

Bench Press 3×5

Pull

Met-Con:

5 Rounds:

20/15 Calorie Bike

15 Swing Releases

10 Burpees

Saturday, 9-21-19

Strength:

Back Squat – 5 second pause

Push

Met-Con:

8 rounds for time:

6 Cleans

8 Pullups

200 Meter Run

 

GWOD  for Sunday, 9-22-19

Review & Practice: pistols

Met-con:

5 Rounds:

5 Chin Ups (Strict)

10 Push-Ups

5/5 Pistols

then: 600 meter run