WODs & News

Monday, April 9th, 2018 Programming 4/9 – 4/14
MONDAY
BODY WEIGHT STRENGTH 
4 supersets
5-7 strict weighted pull ups
Max rep deficit push ups (45 lb plates)
~rest 90 seconds between sets~
METCON
Row for max meters in 20 minutes.
*every 4 minutes stop rowing and perform 30 wall balls. 
*the workout starts with wall balls. 
*score is total meters. 
*Workout courtesy of Susu <3
TUESDAY
METCON
3 rounds for time: 
15 push jerk (135/95 lbs),
15 toes to bar,
20 russian swings (70/53 lbs) 
ACCESSORY 
5 x 80′ dumbbell farmers carry 
WEDNESDAY
STRENGTH

Tempo Front Squat
4-4-3-3-2 (build with each set)
*Tempo: 3 second down, no pause in the bottom, aggressively stand.
*Perform a set every 2:30.
METCON
12 minute AMRAP: 
6 single arm dumbbell hang power clean and push press (50/35 lbs right arm)
6 single arm dumbbell overhead reverse lunge (50/35 lbs right arm)
6 single arm dumbbell hang power clean and push press (50/35 lbs left arm),
6 single arm dumbbell overhead reverse lunge (50/35 lbs left arm),
6 hand release push ups,
6 jump squats.

WEIGHTLIFTING (6:30 – 7:30PM)
A) 7 light sets of: 
1 hang muscle snatch + 1 snatch push press + 1 OHS
B) Snatch
1×2 (70%)
1×2 (75%) 
1×1 (80%)
4×1 (85%)

 
THURSDAY
METCON
“The Ghost” 
6 rounds for total reps
1 minute of rowing (calories),
1 minute of double unders, 
1 minute of burpees, 
1 minute rest. 
FRIDAY
METCON
For time: 
Run 800 meters (up Manville and around the tree and back)
…then…
18 dumbbell thrusters (50/35 lbs),
10 bar muscle ups (level 4),
15 dumbbell thrusters,
8 bar muscle ups, 
12 dumbbell thrusters, 
6 bar muscle ups
Level 4: bar muscle ups
Level 3: 15, 13, 11 chest to bar pull ups
Level 2: 15, 13, 11 chin over the bar pull ups
Level 1: 15, 13, 11 jumping chest to bar pull ups. 
 

 
SATURDAY: 
METCON

30 minute AMRAP:
Teams of 3: 
Bike 120/90 calories (split evenly), 
9 rope climbs (each teammate does 3), 
Run 400 meters (all teammates run) 
90 dumbbell snatches (50/35 lbs split evenly)*
9 rope climbs (each teammate does 3), 

90 goblet squats (split evenly)**
*during the snatches 1 teammate must always be holding a plank. 
**during the goblet squats 1 teammate must always be hanging from the pull up bar. 
Monday, April 2nd, 2018 Monday, March 26th, 2018 Monday, March 12th, 2018 Monday, March 5th, 2018 Monday, February 26th, 2018 Monday, February 19th, 2018