Metcon
300m Run
27 Thrusters
27 Burpees
300m Run
21 Thrusters
21 Burpees
300m Run
15 Thrusters
15 Burpees
300m Run
9 Thrusters
9 Burpees
Time Cap: 20 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
Accessory
3 rounds
1:00 Wall Sit w/ KB
1:00 Plank
MetCon
“Slow up, fast down”
500m/450m Row
1 Rope Climb
20 Pullup
1 Rope Climb
30 Alternating Single Arm Devil’s Press
1 Rope Climb
40 Pushups
1 Rope Climb
50 Pistols
1 Rope Climb
40 Pushups
30 Alternating Single Arm Devil’s Press
20 Pullup
500m/450m Row
Time Cap: 20 min
Stimulus: Figure Skater/Grunt
Accessory
3 rounds
:30s flutter kick/:30s off
:30s hollow rock/:30s off
1:00 plank hold/:30s off
(no additional rest between rounds)
WOD
Every 4 minutes for 20 minutes:
15 TTB
12 Single Arm DB Overhead Lunge (Switch every 6 reps)
9 Deadlifts
3 Wall Walks
Fx: Hanging Leg Raise, 35/25, 135/95
P: 50/35, 185/125
O: 50/35, 225/155
Stimulus: Grunt/Capacity
Stimul
Team WOD
(Teams of 3)
Whole Team Buy-in:
100 Synchro BW Lunges
2 People doing Synchro
50 Power Cleans (from ground)
Other person on bike
2 People doing Synchro
100 atomic sit ups (or regular sit ups)
Other person holding low plank
2 People doing Synchro
50 Burpee Box Jumps
Other person holding wall sit
Whole Team 800m Run (must be holding resistance bands
Time Cap: 30 min
Fx: 95/65, H 20/18″
P: 135/95, 24/20″
O: 155/105, 24/20″
Stimulus: Grunt
Strength
Build to a heavy set of (not a typo) 12 Back Squats
MetCon
Accumulate 150 Wall Balls
*Every minute on the minute, first complete 3 DBall over the shoulder (including minute 0)
Time Cap: 14 min
Fx: 14/10, 50/30
P: 20/14, 70/50
O: 20/14, 100/70
Stimulus: Capacity/Grunt
MetCon
AMRAP9
5 Deadlift
4 Hang Squat Cleans
3 Shoulder to Overhead
100m Run
Rest 1 min
AMRAP9
9/7 Cal Bike (or 12/10 Cal Row)
5 Freestanding HSPU
Rest 1 min
AMRAP9
9 Burpees
9 Thrusters
Fx: 115/75 for Part 1, Piked Pushup, BB only for Part 3
P: 125/85 for Part 1, strict HSPU, 75/55 for Part 3
O: 155/105 for Part 1, 95/65 for Part 3
Stimulus: Figure Skater/Capacity
Strength
EMOM10
1 Power Snatch + 1 Squat Squat + 1 Overhead Squat
*Build as necessary
MetCon
AMRAP12
45 DU
15 Power Snatch
3 Ring MU
Fx: BB only – Hang Power Snatch, 2:1 Singles, 9 J-hook row or ring row
P: 75/55, Bar MU Option
O: 75/55
Stimulus: Capacity/Figure Skater
MetCon
800m Run
70 Alternating DB Snatch
60 KB Swings
50 Pistols
40 strict HSPU
30 DBall over shoulder
20 Ring MU
Time Cap: 25 min
Fx: 35/25, 2:1 Air Squat Jumps, Piked Pushup, 50/30, 50 Ring Rows
P: 50/35, 53/35, Pistol Scale of choice, no kipping today – choose a strict scale, 70/50, Bar mU Option
O: 50/35, 70/53, 100/70
Stimulus: Figure Skater
Partner WOD
Syncro Style
3 rounds
15 Deadlifts
15 TTB
20 Wall Balls
then…
3 rounds
15 Front Squats
15 Box Jumps
12 Burpee + High Five
then…
(not syncro, as fast as possible)
Accumulate 1000m Row split however you’d like
Fx: 95/65, Hanging Leg Raise, 14/10, 20/18″
P: 135/95, 20/14, 24/20″
O: 155/105, 20/14, 24/20″
Stimulus: Grunt
Strength
Every 90 seconds for 8 rounds:
1 Power Snatch
1 Squat Snatch
2 Overhead Squat
(does not need to be unbroken)
MetCon
3 rounds
15 Power Snatch
15 cal bike
Time Cap: 9 min
Fx: 75/55
P/O: 95/65
Stimulus: Burner