WODs & News

Sunday, May 20th, 2018
MONDAY
Metcon

“Fran”
21-15-9
Thrusters (95/65)
Pull ups8
Accessory:
30 Second Hollow Hold
Rest 15 Seconds
30 Second Side Plank
Rest 15 Seconds
30 Second Side Plank
Rest 15 Seconds
30 Second Super Man Hold
Rest 15 Seconds
x3
TUESDAY
Olympic Lifting
Find a 3 Max Rep Touch And Go Power Clean
Metcon
10 Minute AMRAP:
3 Power Clean (185/115)
5 Hand Stand Pushup 
7 Burpee Box Jump (30/24)
Level 1: Hand Stand Pushup
Level 2: Dumbell Strict Press (50/35)
WEDNESDAY
Metcon
Row A 2K
Rest 5 Minutes
Row a 2K
Olympic Lifting
A) Find A 1 Rep Max High Hang Snatch
B) Snatch 6×3 @85%
THURSDAY
Metcon
EMOM 15:
Minute 1: 50 Double unders
Minute 2: 15 Wall Ball
Minute 3: 12 Toes To Bar
*Scale for Double Unders Is 50 Single Unders
FRIDAY
Metcon
3 Rounds Each For Time:
250 Meter Row
15 American Swing (53/35)
25 burpees 
15 American Swing
250 Meter Row
* Rest 10 Minutes After Each Round
*Max Effort 

 
SATURDAY
Metcon
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Sunday
Endurance
With A Partner
On a 30 Minute Clock: 
Row For Max Meters
*Every Minute On The Minute Including “0”,  Bike 8/5 Calories.
*1 Partner Starts On Rower, While The Other Is On The Bike
*Switch Every Minute
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