WOD

Work hard Wednesday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 8 sets 20/16 Calorie Echo Bike -rest 2 min b/t sets- *10 Burpees to target during rest Metcon (Time) 100-80-60-40-20 Double Under 50-40-30-20-10 V up

Monday. Time to work!

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) Rx- 12 Squat Cleans (62/43) 12 Bar Muscle Ups 12 Squat Cleans (62/43) Gold- 12 Squat Cleans (52/35) 12 Bar Muscle Ups progressions/24 CTB pull ups 12 Squat Cleans (52/35) Metcon (Time) RX- 42-30-18 GHD Sit Ups Calorie Ski *100’ Handstand …

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Freaky Friday!

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) RX- Partner throw down!!! 4 Sets 400m Run/500m row 30 Wall Balls (20/14) 20 Chest to bar Pull Ups 100’ Sled push (3×45/2×45) 10 Sandbag Clean (150/100) 100’ Sled push (3×45/2×45) -rest 3:00 b/t sets- Gold- 4 Sets 400m Run/500m row …

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Technically Thursday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Squat Snatch (3×1 @ 70,75,80, 3×1 @ 85%) Clean and Jerk (3×1 @ 70,75,80, 3×1 @ 85%) Back Squat (3×1 @ 70 3×1 @ 80%) Metcon (No Measure) Accessories- 3-5 sets 5 tall box jumps 100′ sled push (sprints)

Work hard Wednesday

The Factory Strength and Conditioning – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Sets: (13 min cap each) 40/32 Calorie Echo Bike 40 Toes to bar 20 Dumbbell Snatches (70/50) 20 Burpee Box jump over (24/20″) -rest 5-6 min between sets for dull recovery