Edward Blanch

Partner WOD
Shared Reps
3 rounds
50 Wall Balls
40 KB Swings
30 Burpee Box Jumpovers
20 Bar MU

Time Cap: 30 min

Fx: 14/10, 35/25, 20/18″, Pullup/C2B
P: 20/14, 53/35, 24/20″
O: 20/14, 70/53, 24/20″

Stimulus: Grunt

MetCon
EMOM20
Odd rounds: 5/4 Cal Bike
Remaining Time Max DU

Even rounds: 6/4 Cal Row
Remaining Time Max DU

Fx: Single Unders

Stimulus: Capacity

MetCon
“Andi”

(New CrossFit Girl WOD)

For Time:
100 Hang Power Snatches 65/45 pounds
100 Push Presses, 65/45 pounds
100 Sumo Deadlift High Pulls, 65/45 pounds
100 Front Squats, 65/45 pounds

Time Cap: 25 min

Fx: BB only

Stimulus: Capacity/Grunt

Strength
Every 90s for 8 rounds
1 Power Clean + 1 Hang Power Clean

*Build up in weight as desired

MetCon
5 rounds
8 Deadlifts
6 Hang Squat Cleans
4 Thrusters

Time Cap: 15 min

Fx: 95/65
P: 115/75
O: 135/95

Stimulus: Burner

MetCon
Every 5 minutes for 25 minutes (5 rounds)
_ Cal Row _ Burpees
15 HSPU
10 Front Squats

Fx: 18/14 Cal Row, 15 Burpees, 15 Piked Pushup, 115/75
P: 21/17 Cal Row, 18 Burpees, 135/95
O: 25/20 Cal Row, 20 Burpees, 155/105

Stimulus: Capacity/Burner

Strength
Build up to a heavy squat clean

MetCon
27-21-15-9
Hang Squat Clean
Box Jumpovers
Cal Row

Time Cap: 18 min

Fx: 95/65, 20/18
P: 115/75, 24/20″
O: 135/95, 24/20

Stimulus: Grunt/Burner

Partner WOD
(You go I go rounds)
AMRAP10
5 Power Snatch
8 Bar Facing Burpees

rest 2 min

AMRAP10
8 Overhead Squats
12 Pullups

Fx: 75/55, J-hook row
P: 135/95
O: 135/95, C2B

Stimulus: Figure Skater/Capacity

MetCon
0:00 – 10:00
21-15-9
KB Swings
DBall over shoulder (reps divided by 3)

10:00 – 20:00
4 rounds
16 TTB
16 Goblet Lunges

20:00 – 30:00
1 mile run

Fx: 35/25, 50/30, Hanging Leg Raise
P: 53/35, 70/50
O: 70/53, 100/70

Stimulus: Grunt/Capacity

MetCon
16 min on clock
10-20-30-40-50-…
Alternating DB Snatch
DU (reps x2)
Pistols

Fx: 35/25, Single Unders, Air Squat Jumps instead of Pistols
P/O: 50/35

Accessory
Tabata
5 rounds total
HS Hold
PVC Strict Press
Wall Sit

Metcon
Every 3 minutes for 15 min
15 HSPU
10 Burpee Box Jumps
5 Bar MU

*Try to stay as unbroken as possible

Fx: Piked Pushup, 20/18″, 7 J-hook Row + 7 Pushups
P/O: As Written, 24/20″

Stimulus: Figure Skater

Accessory
Durante Core
4 rounds
10 hollow rocks
10 V-ups
10 tuck-ups
10 sec hollow hold