Strength
Every 2 minutes for 12 minutes
2 Power Clean (drop between reps)
1 Split Jerk
*Start around 70% of 1RM C&J and build from there
MetCon
3 rounds
400m Run
75 DU
10 Clean and Jerk
Time Cap: 14 min
Fx: 2:1 Singles, 95/65
P: 135/95
O: 135/95
Stimulus: Grunt/Burner
MetCon
AMRAP12
5 Pullups
10 Pushups
15 Air Squats
right into..
AMRAP12
5 Deadlifts
10 Burpees
15 TTB
Fx: J-hook row, 135/95, Hanging Leg Raise
P: 185/125
O: 225/155
Stimulus: Capacity
Partner WOD
AMRAP25
1000m Row (500m each)
60 Wall Balls
50 HSPU
40 DBall over the shoulder
30 Clean and Jerks
20 Burpee Box Jumpovers
*Non-working partner is holding a front-rack with two KBs
Fx: 35/25 KBs, Piked Pushup, 50/30, 14/10, 20/18″
P: 53/35 KBs, 20/14, 70/50, 24/20″
Open WOD 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
M: 225-lb barbell
W: 155-lb barbell
Time cap: 10 minutes
SCALES STANDARDS
M: 135-lb barbell
F:95-lb barbell
Burpee Step Overs
SCALED STNADARDS
M: 135-lb barbell
W 155-lb barbell
Burpee Step Overs
MetCon
“Cindy-ish”
AMRAP20
5 strict pullup
10 Alternating DB Snatch
15 Goblet Squats
Fx: Banded pullup, 35/25
P: 50/35
O: 50/35
Stimulus: Capacity
MetCon
2 rounds
40 Push Press
30 TTB
20 Box Jumps
10 Ring MU
Time Cap: 15 min
Fx: 75/55, Hanging Leg Raise, 20/18″, 20 Ring Rows
P: 95/65, 24/20″, Bar MU Option
O: 95/65, 24/20″
Stimulus: Figure Skater/Capacity
Accessory
3 rounds
:40s Flutter Kicks
:30s V-ups
:30s Hollow Rock
MetCon
AMRAP22
15 Snatch
30 Burpees
12 Snatch
24 Burpees
9 Snatch
18 Burpees
6 Snatch
12 Burpees
3 Snatch
6 Burpees
Remaining Time: Max Snatches
Fx: Round 1 weight: BB only, Round 2 weight: 55/40, Round 3 weight: 75/55, Round 4 weight: 95/65, Round 5 weight: 115/75
P: Round 1 weight: 75/55, Round 2 weight: 95/65, Round 3 weight: 115/75, Round 4 weight: 135/95, Round 5 weight: 165/115
O: Round 1 weight: 95/65, Round 2 weight: 135/95, Round 3 weight: 165/115, Round 4 weight: 185/125, Round 5 weight: 205/135
Stimulus: Figure Skater/Grunt
Strength
Back Squats
5-5-5-5
*Build up weight as necessary
MetCon
1000/800m Row
40 DB Devil’s Press
Time Cap: 12 min
Fx: 35/25
P: 50/35
O: 50/35
Stimulus: Grunt/Burner
STRENGTH
Back Squats
5-5-5-5
*Build up weight as necessary
METCON
1000/800m Row
40 DB Devil’s Press
Time Cap: 12 min
Fx: 35/25
P: 50/35
O: 50/35
Stimulus: Grunt/Burner
O: 20/14, 70/53, 95/65, C2B
Stimulus: Grunt/Capacity
Partner WOD
(One partner working at a time)
100 Wall Balls
100 Russian KB Swings
100 Thrusters
100 Pullups
100 Body Weight Lunges
*Other partner is running 200m while partner is working
Fx: 14/10, 35/25, 75/55, J-hook row
P: 20/14, 53/35, 95/65
O: 20/14, 70/53, 95/65, C2B
Stimulus: Grunt/Capacity
Open WOD 22.1
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
35-lb dumbbell, 20-in box