Saturday, January 31st, 2021
MetCon
30 rounds
1 Burpee Step Up
2 Power Clean
3 TTB
Time Cap: 30 min
Fx: 18/12, 95/65, Hanging Leg Raise
P: 24/20″, 135/95
O: 24/20″, 155/105
Stimulus: Grunt
MetCon
30 rounds
1 Burpee Step Up
2 Power Clean
3 TTB
Time Cap: 30 min
Fx: 18/12, 95/65, Hanging Leg Raise
P: 24/20″, 135/95
O: 24/20″, 155/105
Stimulus: Grunt
Partner WOD
(shared reps)
60 Deadlifts
50 Pullups
40 Dball over the shoulder
30 Bar Facing Burpees
20 Thrusters
10 Wall Walks
20 Thrusters
30 Bar Facing Burpees
40 Dball over the shoulder
50 Pullups
60 Deadlifts
Time Cap: 30 minutes
Fx: 95/65, 50/30, J-hook row
P: 135/95, 70/50
O: 155/105, 100/70, C2B
Stimulus: Grunt
Skill Work
EMOM10
Odd: 14 Pistols (or equivalent scale)
Even: 3 Split Jerk Unbroken (so pick weight carefully)
Stimulus: Figure Skater
MetCon
40/30 cal bike
40 Wall Balls
Time Cap: 9 min
Fx: 14/10#
P/O: 20/14#
Stimulus: Burner
MetCon
“Human Powered”
75 DU
40/30 Cal Row
75 DU
600m Run
75 DU
40 Burpees
75 DU
Time Cap: 15 min
Fx: 2:1 Singles
Stimulus: Capacity
Accessory
3 rounds
24 Bird Dogs (12 each side)
12 Barbell Sotts Press
:30 sec L-sit hang from bar
Skill Work
EMOM10
Odd: 2 Squat Snatch
Even: __ HSPU
Stimulus: Figure Skater
Fx: ~70% of 1RM snatch, 20 shoulder taps
P: 72% of 1RM, 9 Kipping
O: 75% of 1RM, 12 Kipping
MetCon
“Isabel”
30 Snatch
Time Cap: 9 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner
Strength
Every 45 second for 10 rounds
2 Squat Clean
Build in weight as you see fit
MetCon
21-15-9
Hang Squat Clean
Burpee Box Jumpovers
Time Cap: 14 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
MetCon
6 rounds
20′ HS Walk
9 Squat Cleans
12 Pistols
Time Cap: 18 min
Fx: Dolly Walk, 95/65, 12 Jumping Air Squats
P: 115/75
O: 135/95
Stimulus: Figure Skater
Accessory
4 rounds Durante Core
10 Hollow Rock
10 V-up
10 Tuck-up
10 sec hollow Hold
Partner WOD
EMOM12
Odd: Partner 1
Even: Partner 2
__ Overhead Squats
Remaining time: Max Bar Facing Burpee
Fx: 75/55, 8
P: 95/65, 10
O: 115/75, 10
EMOM12
Odd: Partner 1
Even: Partner 2
__ Power Snatch
Remaining time: Max Lateral Bar Burpees
Fx: 75/55, 6
P: 95/65, 8
O: 95/65, 8
Score: Total Burpees
Stimulus: Burner
MetCon
EMOM20
1: 200/175m Row
2: :45sec Box Jumpovers
3: 16 Alternating DB Snatch
4: :45sec Pushups
5: :45sec Dball over shoulder
Fx: 20/18″, 35/25, 50/30
P: 24/20″, 50/35, 70/50
O: 30/24″, 50/35, 100/70
Stimulus: Capacity/Grunt
MetCon
4 rounds
15 Hang Power Snatch
15 Back Squats
60 DU
Time Cap: 18 min
Fx: BB only, 2:1 singles, 14/10
P: 75/55, 20/14
O: 95/65, 20/14
Stimulus: Grunt
Accessory
3 rounds
1:00 Plank Hold
30 Mountain Climbers
12 Hanging Leg Raise