Edward Blanch

MetCon

4 rounds

12 Thrusters

12 Pistols

12 HSPU

Time Cap: 14 min

Fx: 75/55, 2:1 Pistol Scale, Piked Pushup

P: 95/65

O: 95/65, Strict

Stimulus: Capacity/Figure Skater

MetCon 2

“Black out”

40 Bar Facing Burpees

Time Cap: 3 min

MetCon

Every 5 minutes for 25 minutes

100 DU

15 Power Snatch

20 Back Rack Lunges

Until 4:00 Max Wall Walks

Fx: 75/55, 150 Singles

P: 95/65

O: 95/65

Stimulus: Capacity/Grunt

Strength

Every 2 minutes for 10 minutes

3 Unbroken Squat Cleans

MetCon

50 Wall Balls

40 Burpees

30 Power Cleans

40 Burpees

50 Wall Balls

Time Cap: 16 min

Fx: 14/10,135/95

P: 20/14, 155/105

O: 20/14, 155/105

Stimulus: Grunt/Capacity

MetCon

1 mile run

75 TTB

75 Cal Bike

50 TTB

50 Cal Bike

*Option to do cal row instead 1:1

Time Cap: 30 min

Fx: Hanging Leg Raise

P: As Written

O: As Written

Stimulus: Capacity

Partner WOD

AMRAP12

3 Snatch

6 DBall Over Shoulder

*Other Partner running 200m and pick up where they left off

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rest 2 min

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AMRAP12

6 DBall Hug Squats

12 HSPU

*Other partner bikes 9/7 cal

Fx: 75/55, 50/30, Seated Press

P: 135/95, 70/50

O: 155/105, 100/70

Stimulus: Grunt/Figure Skater

MetCon

Down and Back

50 Pushups

40 Deadlifts

30 Bar Facing Burpees

20 Box Jumpovers

10 Overhead Squats

*then go back-up

Time Cap: 23 min

Fx: 95/65, 20/18

P: 155/105, 24/20

O: 185/125, 24/20

Stimulus: Grunt/Capacity

STRENGTH

Every 2 Minutes for 12 Minutes

4 Shuttle Sprint (25 ft apart)

3 Power Cleans

*Build weight as necessary

METCON
21-15-9

Clean and Jerk

Pull-up

Time Cap: 12 min

Fx: 95/65, J-hook row

P: 135/95

O: 135/95, C2B

Stimulus: Grunt/Burner

Strength

Every 90 seconds for 8 sets

1 Power Clean

2 Push Press

1 Split Jerk

MetCon

AMRAP11

9/7 Cal Bike

6 Shoulder to Overhead

3 Bar MU

Fx: 95/65,6 J-hook row

P: 155/105,6 C2B Option

O: 185/125

Stimulus: Grunt

DeTox Flush
AMRAP25
50 DU
15 Wall Balls
15 TTB
12/10 Cal Row

Fx: 2:1 Singles, 14/10, Hanging Leg Raise
P: 20/14
O: 20/14
Stimulus: Grunt/Capacity

• For Time
• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run

Stimulus: Capacity

Partner WOD

AMRAP20

4-8-12-16-20…

Alt. DB Snatch

Wall Balls

Goblet Box Step Up

Fx: 35/25, 14/10, 20/18

P: 50/35, 20/14, 24/20

O: 50/35, 20/14, 24/20

Stimulus: Capacity

Accessory

3 rounds

:45s side plank

:45s other side plank

15 Max Height Jumping Air Squat

Rest :20s