Partner WOD
(You go I go rounds)
8 rounds (4 each)
5 Overhead Squat
10 TTB
8 rounds (4 each)
5 DBall over shoulder
8 burpees
8 rounds
8 Hang Power Clean
6 Shoulder to Overhead
Time Cap: 21 min
Fx: 75/55, Hanging Leg Raise, 50/30
P: 115/75, 70/50
O: 135/95, 100/70
Stimulus: Figure Skater/Grunt
MetCon
AMRAP3
rest 1 min
AMRAP6
rest 2 min
AMRAP9
of the following:
20 DB Snatch
25 KB Swing
30 Box Jump
35 Pullup
40 Goblet Lunges
45 HSPU
50 DU
*each AMRAP starts at the top, score is total reps
Fx: 35/25, 20/18″, j-hook row, piked pushup, 2:1 singles
P: 50/35, 53/35, 24/20″
O: Same as P with C2B
Stimulus: Grunt/Capacity
Strength
5 sets of 10
Front Squat
~62% of 1RM
MetCon
50 Burpees to a 6″ target
500/450m row
5 rope climbs
Cap: 12 min
Stimulus: Burner
Strength
EMOM10
1 Push Press + 1 Push Jerk + 1 Split Jerk + 2 sec hold in catch position
MetCon
4 rounds
15 Deadlift
15 Wall Ball
Cap: 12 min
Fx: 135/95, 14/10
P/O: 225/155, 20/14
Stimulus: Grunt
Strength
10-8-8-6-6-4-4-2-2
Back Squat
*build weight as necessary
10 @ ~55% of 1RM
8 @ ~60% of 1RM
8 @ ~65% of 1RM
6 @ ~68% of 1RM
6 @ ~70% of 1RM
4 @ ~75% of 1RM
4 @ ~77% of 1RM
2 @ ~82% of 1RM
2 @ ~86% of 1RM
MetCon
3 rounds
AMRAP4
3 Power Clean
9 Pushups
27 DU
Rest 1 min
Fx: 95/65, 2:1 SU
P/O: 135/95
Stimulus: Capacity
MetCon
21-15-9
Ring MU
Front Squat
21-15-9
Deadlift
Lateral Burpee over Bar
Buy-out: 30/24 cal bike
Cap: 24 min
Fx: 135/95, J-hook row + pushups
P: 185/125, Bar MU Option
O: 225/155
Stimulus: Figure Skater
Team WOD (of 3)
Shared reps
*one person. must hold front rack while other two work/rest
1000m row
100 KB Swings (2 people in sync)
90 Snatch (2 people in sync)
120 Wall Balls (2 people in sync)
Fx: 35/25, 75/55, 14/10
P: 53/35, 115/75, 20/14
O: 70/53, 135/95, 20/14
Time Cap: 25 min
Stimulus: Grunt
MetCon
Every 5 minutes for 25 min
400m Run
15 C2B
15 Burpees
Remaining time max air squats
Fx: J-hook row
P/O: as written
Stimulus: Capacity
Strength
8 sets of 3
Front Squats
~79% of 1RM
MetCon
1 mile run
30 Hang Power Clean
30 Split Jerks
Cap: 14 min
Fx: 95/65
P: 135/95
O: 165/115
Stimulus: Burner
Gymnastics Work
EMOM10
Odd: :30s Handstand/inverted hold
Even: :40s max pistols or scale
MetCon
Open WOD 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Fx: 35/25, 20/18, Bear Walk, Piked Pushup
P/O: 50/35, 24/20
Stimulus: Grunt