WOD

Saturday – 200118

WOD In teams of 2, complete the following for time*: 60 Front Squats (135/95) 50 Clean & Jerks (135/95) 40 Power Snatches (135/95) 30 Clusters (135/95)** *Partner 1 works while partner 2 rests. Complete the workout in order. Split the work between partners any way.

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Friday – 200117

SWOD 5 sets of: Front Squats x 3 reps – AHAP @ 3333 (tempo) Weighted Push Up x 10 reps WOD EMOM until failure: Odd – 5 Strict Pull Ups Even – 3-6-9-12-15-etc… of Floor Press (135/95) Note: If the weight is more than 60%

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Thursday – 200116

SWOD Back Squat 3 reps @ 50% 3 reps @ 60% 3 reps @ 70% 1 reps @ 80% 3 reps @ 75% 1 reps @ 85% 3 reps @ 80% 1 reps @ 90% 3 reps @ 85% WOD 3 rounds for time of

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Wednesday – 200115

SWOD Every 4 minutes for 16 minutes (4 sets), complete each for time of: Sprint 400m WOD 7 rounds for time of (14 min cap): 7 Handstand Push Ups 6 Knees-to-Elbow 5 Hang Power Cleans (135/95)

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Tuesday – 200114

SWOD 3 sets of: Deadlift x 5 reps – AHAP DB Hammer Curls x 25 reps Banded Triceps Pushdowns x 25 reps WOD In teams of 2, alternate complete rounds, to complete as many rounds and reps as possible in 10 minutes of: 5 Deadlifts

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Monday – 200113

SWOD Every 2 minutes for 12 minutes (6 sets), complete: Snatch Balance + Full Snatch – increase load as possible – WOD Complete as many reps as possible in 4 minutes of: 20 Burpee Box Jump Overs (24″/20″) Max Calories on the Rower in remaining

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Saturday – 200111

WOD For time: 40/30 Calorie Row then… 15-12-9-6 of DB Burpee Box Step Overs (50’s/35’s) 30-24-18-12 Toes to Bar then… Run 800m

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Friday – 200110

SWOD Every 3 minutes for 12 minutes (4 sets), complete: 3 Overhead Press + 2 Push Press + 1 Jerk – increase load as possible – WOD 3 rounds for time of (15 min cap): Run 200m 100m DB Farmer’s Carry (50’s/35’s) 20 DB Shoulder

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Thursday – 200109

ANNOUNCEMENTS WMCF Run Club – Starts up this evening @ 6:30pm! Join Josh Ribera as he leads you in running and community! SWOD 3 sets of: Rolling Pistol (or progression) x 5 reps/side – alternating Pull Ups Negatives (3-5 sec descent) x 5 reps Handstand Push

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Wednesday – 200108

ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD 4 sets of: Back Squat x 3 reps @ 55%, 60%, 65%, 70% then, 4 sets of: Single-arm DB/KB Rows x 5

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