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W.O.D.

Week of 12/17/18

Monday

Weightlifting
Back Squat (Week 2 of 4)
Warm up then
70% x 3
80% x 3
90% x max reps
*1min. Plank Holds with a 45/25lb+ plate on your back between sets.
Metcon
Gnocchi
For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set
18 set: 95/65
15 set: 115/75
12 set: 135/95
  9 set: 145/100    RX+ 155/105
  6 set: 155/105    RX+ 185/125
If you have to scale, and many will, try to choose something that allows you to add a little something each round. If 95 is spicy by itself, than maybe just stick to that the entire time.

Tuesday

With a running clock:

…at the 0:00
AMRAP 6:
15 Cal Assault Bike
10 Hang Power Snatch 95/65

rest 4mins

…at the 10:00
AMRAP 6:
10 Cal Assault Bike
15 Pull-Ups

rest 4mins

...at the 20:00
AMRAP 6:
15 Cal Row
10 Power Snatch 95/65

rest 4mins

…at the 30:00
AMRAP 6:
10 Cal Row
15 HSPU’s

Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies 12 and 7 cals.   Lets go to work on these 6min. sections today! Earn that 4min. Rest!

Wednesday  

 

Thursday

 

Friday

Saturday 

Sunday

Sunday Service at 9;30 w Coach Doug