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WOD WEEK 06/11/2018

Monday June 11, 2018
 
 Metcon (Calories)
 Every 4min. x 3 Rounds:
 5 Back Squats (40/50/60%)
 2min. Max Cals on the assault bike
 Your deload week of back squat numbers are factored into this. Pace and try to get all 3 bike intervals to be within 10 cals of each other. Set 1 is 40%. Set 2 is 50%. Set 3 is 60%. Percentages are based off of your 1RM. Score is your worst set of Cals.
 Metcon
 Diane (Time)
 21-15-9  
 Deadlifts, 225# / 155#  
 Handstand Push-ups
 *It's a great day for benchmark :)

Tuesday June 12, 2018
 
 Metcon (Weight)
 Every 2min. x 8 Rounds:
 10 Toes-To-Bar
 2 Power Clean and Jerks (climbing) 
 
 Rest 4min
 . (see below)
 
 Metcon (AMRAP - Reps)
 EMOM x 16min.
 Odd: 6 Single Arm DB Push Jerks #70/40
 Even: 15 Burpees
 
 *6 each arm. Round 2 is 7 each arm. Round 3 is 8.. And so on... Your score is total push jerks completed.
 
 *If you get to say 9 or 10 and you know you can't do anymore, then stay at that # for the rest of the time. Only advanced people will be able to keep adding reps the whole time.
 
 
Wednesday June 11, 2018

 
 Metcon (AMRAP - Reps)
 5 Rounds:
 1min. of Bench Press (135/75)
 immediately into;
 1min. of SDHPs (95/65)
 Rest 2min.
 RX+ is 185/95 Bench and 135/85 SDHPs
 
 Metcon
 Metcon (Time)
 For Time: (CAP: 12min.)
 21-15-9
 Cal Bike
 Cal Row
 DB Power Cleans 50/35

 
Thursday June 11, 2018

 
 Hang Power Snatch 
 2 reps EMOM x 10min.
 
 *Start at about 50-60% and climb.
 *
 Metcon (AMRAP - Rounds)
 EMOM x 10min.
 10 Wall Balls (20/14)
 5 Jerks (135/95)
 RX+ 155/105
 
 Accessory Work
 Metcon (No Measure)
 8min. EMOM: (Core Work)
 Odd: Max Russian KB Swings 70/53+
 Even: Plank (the whole minute)
 
 *If you can, use a plate (35/25) on the planks


Friday June 14, 2018

Team series at 9am

make up WOD or Board 

For Time:
1 Mile Run
21 Deadlifts 225/155
800m Run
15 Deadlifts 275/185
400m Run
9 Deadlifts 315/205

Not For Time: (15min. CAP)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups or Chin-Ups
Strict HSPUs


Saturday June 15, 2018

regular schedule 

Metcon (Time)

"A Chipper" Teams of 2:

65 Cal Row
65 HSPU's
65 Deadlifts 180/120
65 Toes-To-Bar
65 Box Jump Overs 30/24
65 Pull-Ups
65 Deadlifts 180/120
65 HSPU's
65 Cal Row

Time cap: 35 minutes


Time cap: 35 minutesThere was a 2014 individual Regional WOD version .

Come Support our Teams this Saturday, June 16th -- starting at CrossFit Provoke
 

Sunday June 17, 2018

Come on Dad's get your Beach Body at 9:30am 

Coach Doug will have the original SS ready



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