Today's WOD

Tuesday 7.23
Metcon (Weight)
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Metcon (Time)
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar
*start with TTB at 0:00*
*10 min time cap*


Past wods

Monday 7.22
Metcon (AMRAP - Reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
*score is total OHS*

 

Sunday 7.21
Metcon (Time)
4 Rounds For Time (30 Minute Time Cap):
400 Meter DB Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Push Jerks

Barbell Weights Increase each round:
Males: 95-115-135-155
Females: 65-85-95-105

 

Saturday 7.20
Metcon (AMRAP - Reps)
EMOM x 16
- 15/12 Calories
- 5 Touch and Go Power Cleans (athlete chooses challenging weight)
If you get them all..
160 for men
136 for women
Happy Birthday Lori 🎂