Tuesday's WOD

Deadlift
3-3-3-3-3

Tabata:
Wall balls
Back extensions


Games Competitors:
METCON:

7 Rounds for time of:
10 SDHP (95#/65#)
10 Ring dips

T M-u:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas

Monday's WOD

4 rounds for time of:
Run 400m (or row 500m)
50 squats


Games Competitors:

MEBB(L):
Overhead squat
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
4 rounds for time of:
Run 400 meters
50 Squats

Saturday's WOD

Games Competitors:

METCON:
5 rounds for time of:
Row 250m
10 Front squats (135#/95#)
15 GHD Sit-ups
20 Box jumps, (24”/20”)

CF E:
Run – 6 x 200m sprints, 30 sec rest between each sprint

Friday's WOD

5 rounds for time of:
Run 400 meters
20 Burpees

Games Competitors:

MEBB(T):
Squat snatches
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
21, 15, 9 rep rounds for time:
Barbell Front Squat (135# / 95#)
Burpees

Thursday's WOD

Five rounds for time of:
20 GHD Sit-ups
5 Push jerks (135# / 95#)

Games Competitors:
REST DAY!!

Wednesday's WOD

AMRAP in 15 minutes of:
Row 250 meters
25 Push-ups



Games Competitors:

METCON:
3 rounds for time of:
Row 500m
30 Box jumps (24”/20”)
25 GHD Back extension
20 Deadlifts (205#/145#)

CF E:
Run - 12x1 minute intervals, Rest 30sec between intervals

Tuesday's WOD

Push press
1-1-1-1-1-1-1

Games Competitors:

“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders (option is to use the GHD for sit-ups)
Sit-ups

Tabata mash-up:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas