STRENGTH

Back Squat
3 @ 80%
1 @  85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

WOD

Merciless Metcon

If you are alive you will start the WOD with the first group.  If you are a Zombie you will start the WOD  exactly 3 minutes after the living people and try and catch them.

800 m run/1000 m row

20 double unders
40 air squats
60 ab-mat sit ups
40 hand release push ups
20 pull ups

400 m run/500 m row

* if you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the WOD.

* if you are alive and get caught by any Zombies then you must also do 25 burpees.

* the only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

STRENGTH

Front Squats

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93

WOD

[AMRAP] – As Many REPS As Possible in 14 minutes of:

–  60 Calorie Row
–  50 Toes-to-Bar
–  40 Wall Ball Shots  @  20 lbs / 14 lbs
–  30 Cleans  @  135 lbs / 95 lbs
–  20 Muscle-ups

STRENGTH

SQUAT Snatch

3 @ 60%
3 @ 70%
3×3 @ 75%

WOD

3 Rounds for time

20 Over Head Walking lunges 45/25 (10 per leg)
25 Wall Balls (20/14)
15 Toes To Bar
50 Double Unders (3:1)

STRENGTH

Back Squat

3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

WOD

For time

Row 500-400-300-200-100

Burpee Box Jump Overs

2-4-6-8-10

CORE

100 weighted AB Mat sit ups

Team WOD Saturday

Teams of 2

200 Wall Balls (20/14)
150 Burpees
100 Thrusters (45/35)
50 DB Snatch (53/35)