Workout of the Day

A.K.A The "WOD"

Saturday, March 23rd 2019

Metcon

Sandbag Burner
Teams of 3
Accumulate 20 min front rack Sandbag Hold (120/80)
Non working partners max effort calories on rower
Every time drop/switch Sandbag entire team must do 10 burpees + 10 V-Ups

Score is total Cals

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Thursday, March 21st 2019

Strength

Back Rack Bulgarian Split Squats
4 x 6 (each leg)
Increasing in weight

Metcon

For Time
40 Cal Bike
50’ DB Front Rack Walking Lunges
50 DUs
30 Cal Bike
50’ DB Front Rack Walking Lunges
50 DUs
20 Cal Bike
50’ DB Front Rack Walking Lunges
50 DUs

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Wednesday, March 20th 2019

Strength

Clean & Jerk
Spend 15 minutes working to Heavy Clean & Jerk

Strength

Snatch
Spend 15 minutes working to Heavy Snatch

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Tuesday, March 19th 2019

Skill

Work on muscle up and pistol progressions for 15 min

Metcon

Every 4 Minutes for 8 Rounds
5 Muscle Ups
16 Alt DB Snatch (50/35)
16 Alt Pistols

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Monday, March 18th 2019

Strength

Deficit Deadlifts
Every 2:30 Minutes for 5 sets
3 Deadlifts @ 3” Deficit
Working across at 75% of DL

Metcon

5 Rounds for Time
25 Wallballs (20/14) (10/9)
15 Deadlifts (225/155)
5 Deficit HSPUs (6”/4”)

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Saturday, March 16th 2019

Metcon

Teams of Two
For Time
40 Alternating squat clean thrusters (135/95)
40 Box Jump Overs
40 KBS (70/50)
30 Alternating squat clean thrusters (155/105)
30 Box Jump Overs
30 KBS (70/50)
20 Alternating squat clean thrusters (185/125)
20 Box Jump Overs
20 KBS (70/50)
10 Alternating squat clean thrusters (205/125)
10 Box Jump Overs
10 KBS (70/50)

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Friday, March 15th 2019

Metcon

Open 19.4
Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

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Thursday, March 14th 2019

Metcon

4 Rounds (Every 10 Minutes)
Minute 0 - 3
20/18 Cal Bike
10 Burpees
Minute 3 - 6
30 shuttle sprints
20 Jumping Pull-Ups
Minute 6 - 9
100’ (each arm) DB Waiter Carry (50/35)
100’ Bear Crawl
Rest 1 Minute

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Wednesday, March 13th 2019

Metcon

Linda
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift (1.5 x bodyweight)
Bench (bodyweight)
Clean (0.75 x bodyweight)

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