“Abbate“
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
STRENGTH
Push Press
5 Sets of 4
*Score = Lowest weight used
METCON
“Dirty Work”
AMRAP 6:
60 Deadlifts
Max Calorie Bike
Directly Into..
AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike
Directly Into..
AMRAP 6:
30 Shoulder to Overhead
Max Burpees
*Score = Sum total of calories and burpees
Fx: 95/65
P: 115/75
O:135/95
ABBATE
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
Partner WOD
3 rounds (each)
P1: 500/450m Row
P2: Holds a double KB Front Rack while partner rows
3 rounds (each)
P1: 21 KB Thrusters
P2: Bike while partner finishes (try to hold > 60/55 RPM)
3 rounds (each)
P1: 10 Burpee Pullups
P2: Holding low plank
Time Cap: 30 min
Fx: 35/25, Burpee Deadlift (with KBs)
P/O: 53/35
Stimulus: Grunt/Capacity
MetCon
EMOM10
(All in the same minute)
_ Pullup
_ Pushup
_ Air Squats
Fx: 4 J-hook row, 8, 12
P/O: 5, 10, 15
right into
EMOM10
_ Bar MU
_ Deadlifts
_ Front Squat
Fx: 2 J-hook row + 2 pushup, 4 PP, 6 Front Squat (75/55)
P: 2, 4, 6 (95/65)
O: 2,4,6 (115/75)
Stimulus: Capacity/Grunt
MetCon
Every 5 minutes for 25 minutes
100 DU
20 TTB
20 Burpees
Fx: 150 SU, Hanging Leg Raise
P/O as written
Stimulus: Grunt/Figure Skater
MetCon
“Karen”
150 Wall Balls
Time Cap: 10 min
Fx: 14/10
P/O: 20/14
Regrets: Go to a store and complain about their service
Stimulus: Burner
Accessory
4 rounds
10 Donkey Kicks each leg
10 Romanian Deadlifts each leg (use a DB)
20 Monster walks with band (10 each direction)
