Strength
5 sets of 10
Back Squats
~55% of 1RM
MetCon
AMRAP11
35 DU
9 Deadlift
9 Thruster
Fx: 60 SU, 95/65
P: 95/65
O: 115/75
Stimulus: Burner
MetCon
“Pale Lightning will strike again”
aka
“Potential Rematch”
aka
“Mistakes to be made”
aka
“Josh”
4 rounds
400m Run
14 Back Rack Lunges
14 Bar Facing Burpees
50 DU
*Before you begin each round, chug a standard sized can of your choice (preferably carbonated)
Time Cap: 25 min
Fx: 95/65, 2:1 Singles
P: 115/75
O: 135/95
Stimulus: Anti-tan
Partner WOD
“Girl-ish”
(shared reps)
2 rounds
30 Clean and Jerks
40 Hang Power Cleans
30 Power Snatch
40 Overhead Squats
Time Cap: 25 min
Fx: 75/55 for round 1, 95/65 for round 2
P: 115/75 for round 1, 135/95 for round 2
O: 135/95 for round 1, 155/105 for round 2
Stimulus: Figure Skater/Capacity
MetCon
EMOM12
1: 15 KB Swings
2: 12/9 Cal Bike
3: __ Rope Climbs
right into
EMOM12
1: 14 Alt DB Snatch
2: 14 Box Jumpovers
3: 14 OH Single Arm DB Lunge (7 each arm)
Fx: 35/25, 20/18″, 6 rope climb scales
P: 53/35, 2 rope climbs, 50/35, 24/20″
O: 70/53, 2 legless, 50/35, 24/20″
Stimulus: Grunt
Strength
Every 90s for 8 rounds
8 Front Squats
~62% of 1RM Front Squat
MetCon
Every 2 minute for 6 rounds
15 Wall Balls
12 TTB
Remaining time Max HSPU
Fx: 14/10, Hanging Leg Raise, Piked Pushup
P: 20/14
O: 20/14, strict
Stimulus: Capacity/Figure Skater
MetCon
10-9-8-7-6-5-4-3-2-1
Power Snatch
Bar Facing Burpees
*35 DU after every round (after 10s, 9s, etc)
Time Cap: 16 min
Fx: 75/55, 60 DU
P: 95/65
O: 115/75
Stimulus: Grunt
Accessory
4 rounds
12 Glute Bridges
10 Fire Hydrants (5 each leg)
5 High Box Jumps
Strength
8 sets of 4
Back Squat
First 4 sets ~65% of 1RM
Last 4 sets 70-75%
MetCon
30-20-10
C2B Pullup
Push Press
Time Cap: 10 min
Fx: J-hook row, 75/55
P/O: 95/65
Stimulus: Burner
Hero WOD
Buy-in: 2001m Run
9 rounds
11 Deadlift
11 Front Squat
11 Bar Facing Burpees
Buy-out: 46 HSPU
Time Cap: 35 min
Fx: 95/65, Piked Pushup
P: 115/75
O: 135/95
9/11 tribute happened in 2001 (distance in meters)
Happened on 9/11 and also the reps after the buy-in total up to 343 reps for the firefighters who sacrificed their lives that day.
Partner WOD
“You Go I Go rounds”
(other partner rests)
10 rounds (5 rounds each)
12 Power Snatch
9 Overhead Squats
then…
10 rounds (5 rounds each)
10/8 Cal Bike
then…
10 rounds (5 rounds each)
15 Deadlifts
10 Box Jumpovers
Time Cap: 25 min
Fx: 75/55, 20/18″
P: 95/65, 24/20″
O: 95/65, 30/24″
Stimulus: Grunt/Capacity
Strength
“Test Day #2”
Build to a heavy 1 rep front squat
MetCon
3 rounds
400m Run
21 Pullups
21 Push Press
Time Cap: 14 min
Fx: J-hook row, 75/55
P: 95/65
O: 115/75, C2B
Stimulus: Capacity