MetCon
“Fives”
5 rounds
5/3 Ring MU
5 Wall Walks
5 Curtis P
5 DBall over shoulder
5 Burpees
*Curtis P = 1 Power Clean + 2 Lunges + 1 Push Press
Time Cap: 24 min
Fx: 5 Ring Row + 5 Ring Dips, 95/65, 50/30
P: 5 Bar MU Option, 115/75, 70/50
O: 135/95, 100/70
Stimulus: Grunt/Figure Skater
Partner WOD
“Same Wavelength”
AMRAP24
21-15-9
Sync Deadlifts
Sync Front Squats
then…
21-15-9
Sync Overhead Squats
Sync Bar Facing Burpees
then…
30 Sync Clean and Jerks
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt
MetCon
AMRAP24
12/9 Cal Bike
15 KB Swings
21 Wall Balls
15 TTB
Fx: 35/25, 14/10#, Hanging Leg Raise
P: 53/35, 20/14#
O: 70/53, 20/14
Stimulus: Grunt
Strength
Every 90 seconds for 8 rounds
Odd rounds: 5 Heavy Back Squats
Even rounds: 12 Lighter Back Squats
*Change weight immediately after sets
MetCon
21-15-9
Power Clean
HSPU
Time Cap: 10 min
Fx: 115/75, Seated DB Press
P: 155/105
O: 185/125, Strict
Stimulus: Burner
MetCon
Every 5 minutes for 25 minutes
400m Run
1 Rope Climb
15 Thrusters
Remaining Time max DU
Fx: 75/55, 2:1, RC Scale, Singles
P: 95/65
O: 95/65, Legless
Stimulus: Capacity
AMRAP23
5 rounds
12 Power Snatch
10 Burpee Box Jumpovers
300/250m row
remaining time
establish a 1RM Snatch
*two scores – time to complete 5 rounds and snatch weight
Fx: 75/55, 20/18″
P: 95/65, 24/20″
O: 95/65, 24/20″
Stimulus: Grunt/Figure Skater
Partner WOD
(shared reps)
*Run 400m Together
50 KB Swings
75 HSPU
100 Front Squats
125 Pushups
150 DU
then…
*Run 400m Together
150 DU
125 Pushups
100 Front Squats
75 HSPU
50 KB Swings
Time Cap: 28 min
Fx: 35/25, Seated DB Press, 95/65, 2:1 Singles
P: 53/35, 115/75
O: 70/53, 135/95
Stimulus: Capacity/Grunt
Open WOD 22.3
Open WOD
MetCon
EMOM24
1: 20 Wall Balls
2: 200/175m Row
3: 12/9 Cal Bike
4: 14 Box Jumpovers
5: 12 Alternating DB Snatch
6: 2 Rope Climbs
Fx: 14/10, 20/18″, 35/25, 2:1 RC Scale
P: 20/14, 24/20″, 50/35
O: 20/14, 24/20″, 50/35
Stimulus: Capacity/Grunt
MetCon
3 rounds
12 DBall to Shoulder (NOT over)
200m DB/KB Farmer’s Carry
5 Wall Walks
Time Cap: 14 min
Fx: 50/30, 35/25
P: 70/50, 50/35
O: 100/70, 70/50
Stimulus: Grunt
Accessory
3 rounds
5 High Box Jumps
right into 15 Jumping Air Squats
*rest 1:00 between rounds