MetCon
AMRAP24
Biggest Set of Unbroken Ring MU
*any time you break
you must first complete:
400m Run/500m Row
75 DU
7 Clean and Jerk
Score is reps of Ring MU
Fx: Ring Dips, 2:1 Singles, 115/75
P: Bar MU Option, 135/95
O: 155/105
Stimulus: Figure Skater/Capacity
Partner WOD
0:00-5:00
Accumulate X cals on bike
RX 80/65
FX 65/50
(remaining time is rest)
5:00-10:00
Accumulate 100 Hang Power Snatch
10:00-15:00
Accumulate 100 Front Rack Lunges
15:00-20:00
400m Run w/ Medball
20:00-25:00
Accumulate 100 BB Thrusters
Fx: BB, 14/10
P: 75/55, 20/14
O: 95/65, 20/14
Stimulus: Capacity
MetCon
AMRAP9
9 Hang Squat Cleans
10 Box Jumpovers
rest 2 min
AMRAP8
9 Deadlifts
7 Hang Power Cleans
5 Push Press
rest 2 min
AMRAP7
9 Front Squats
9 HSPU
Fx: 75/55, 20/18″, Piked Pushup
P: 95/65, 24/20″
O: 115/75, 24/20″
Stimulus: Figure Skater/Capacity
Strength
Work to a heavy 3-rep Back Squat
MetCon
100 Pushups
100 Alternating DB Snatch
100 Air Squats
100 Single Arm Push Press (Alternate arms every 10 reps)
Time Cap: 16 min
Fx: 35/25
P: 50/35
O: 50/35
Stimulus: Grunt/Capacity
MetCon
AMRAP24
3 Power Cleans
6 Bar MU
9 Bar Facing Burpees
12 KB Swings
15 Wall Balls
Fx: 135/95, 8 J-Hook Row + 8 Pushups, 35/25, 14/10
P: 185/125, 53/35, 20/14
O: 225/155, 70/53, 20/14
Stimulus: Grunt/Figure Skater
Strength
Establish a 1RM Snatch
MetCon
AMRAP12
9 Power Snatch
27 DU
Fx: 75/55, 50 Singles
P: 95/65
O: 95/65
Stimulus: Capacity
MetCon
50 Overhead Squats
50 Cal Row
rest 2 min
2 rounds
25 Overhead Squats
25 Cal Row
Time Cap: 14 min
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Burner
Accessory
4 rounds
15 Glute Bridges
10 BB Sotts Press
5 High Box Jumps
Partner WOD
(You Go I Go Rounds)
5 rounds each
9 TTB
9 Pullup
*Other partner must be hanging on rig
5 rounds each
6 Hang Power Cleans
9 Front Squats
*Other partner must be holding front rack
Accumulate as a team
150 Box Jumps (One partner works at a time)
*Non-working partner must be holding a low plank
Time Cap: 25 min
Fx: Hanging Leg Raise, J-Hook Row, 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Grunt
MetCon
EMOM25
1: 200m/175m Row
2: 60 DU
3: 20 Goblet Lunges
4: 8 Devil’s Alternating DB Snatch
5: Max Cal Bike
Score is Bike Cal
Fx: 100 Singles, 35/25
P: 50/35
O: 50/35
Stimulus: Capacity
Strength
(From Rack)
1 Split Jerk
3 Front Squats
1 Split Jerk
MetCon
21-15-9
HSPU
Pistol(x2)
Time Cap: 12 min
Fx: Seated DB Press, 2:1 Jumping Air Squats
P: As Written
O: As Written
Stimulus: Burner/Figure Skater