Category: W.O.D.

Strength
Tabata Pull-ups
6 Sets
Metcon
100m Run
10 KBS
5 Pull-ups
200m Run
20 KBS
10 Pull-ups
400m Run
30 KBS
15 Pull-ups
800m Run

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Strength

15 Mins

Snatch Balance

Metcon

21-15-9

Power Snatches (95#/65#)

Bar Facing Burpees

*Wear A Vest*

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Strength
Deadlift
3-3-3-3-3
DB Walking Lunges
12-12-12
Metcon
“Elizabeth Meets Diane”
21-15-9
Cleans (135#/95#)
HSPU

Strength
Weighted Pull-ups
3-3-3-3-3
DB Row
12-12-12
Metcon
1000m Row
30 Devils Press (50#/35#)
30 Pull-ups