Partner WOD
AMRAP12
P1: Running 400m
P2: AMRAP rounds of DT
*Partner picks up where they left off after the run
into
AMRAP12
P1: Row 500m
P2: AMRAP rounds of Cindy
(two scores)
Fx: 95/65, J-hook row
P/O: 155/105
Stimulus: Grunt
MetCon
21-15-9
DBall Squat (Bear Hug Style)
Bike Cal
Time Cap: 7 min
Fx: 50/30
P: 70/50
O: 100/70
Stimulus: Burner
MetCon 2
1000m Row
Time Cap: 6 min
Stimulus: Burner
MetCon
5 rounds
400m Run
2 Rope Climbs
15 Shoulder to Overhead
10 Bar Facing Burpees
Time Cap: 25 min
Fx: Rope Climb Scale of choice, 95/65
P: 115/75
O: 135/95
Stimulus: Grunt/Capacity
Strength
EMOM10
1 Power Snatch -> 1 Squat Snatch (not unbroken)
*build weight as necessary
MetCon
“The Kitchen Sink”
60 TTB
50 Wall Balls
40 Deadlifts
30 HSPU
20 Overhead Squats
10 Wall Walks
Time Cap: 16 min
Fx: Hanging Leg Raise, 14/10, 115/75, Piked Pushup
P: 20/14, 155/105
O: 20/14, 185/125
Stimulus: Figure Skater/Capacity
Strength
Build to a heavy back squat
MetCon
AMRAP15
9 Back Squats (off grounds)
15 Box Jumps
21 Pushups
Fx: 95/65, 20/18″
P: 115/75, 24/20
O: 135/95, 24/20
Stimulus: Capacity
MetCon
10 rounds
200m Run
1 Clean
Time Cap: 15 min
Fx:
Rounds 1-2
75/55
Rounds 3-4
95/65
Rounds 5-6
115/75
Rounds 7-8
135/95
Rounds 9-10
155/105
P:
Rounds 1-2
135/95
Rounds 3-4
155/105
Rounds 5-6
185/125
Rounds 7-8
205/135
Rounds 9-10
225/145
O:
Rounds 1-2
155/105
Rounds 3-4
185/125
Rounds 5-6
225/145
Rounds 7-8
245/155
Rounds 9-10
265/165
Stimulus: Burner/Figure Skater
Accessory
Durante Core
4 rounds
10 Hollow Rock
10 V-Up
10 Tuckup
10s Hollow Hold
Partner WOD
Accumulate total reps
2 rounds
80 TTB
*One partner holding Deadlift
50 Front Squats
*One partner hanging from rig
20 Shoulder to Overhead
*One partner must be holding an invisible chair
*Invisible chair is not the bottom of a squat. You’re holding a squat at parallel (NOT BELOW) and it is not against a wall
Time Cap: 28 min
Fx: 135/95, Hanging Leg Raise
P: 165/115
O: 205/145
Stimulus: Grunt
MetCon
Every 3 minutes for 8 rounds
Odd rounds
__ Cal Bike
7 Devil’s Press
Max Farmer’s Carry Box Step Ups (until :30s left)
Even rounds
__ Cal Row
15 DB Front Squats
Max DU (until :30s left)
Fx: 10/8 cal bike, 13/10 cal row, 25/15, 20/18″, Singles
P: 12/9 cal bike, 15/12 cal row, 35/25, 20″ box
O: 15/12 cal bike, 18/14 cal row, 35/25, 20″ box
Stimulus: Capacity
MetCon
“Just Keep it Moving”
5 rounds
20 Wall Balls
12 Pullup
6 Snatch
Time Cap: 20 min
Once the clock hits 20 min, the athletes will have 12 minutes to establish a heavy 1 rep squat snatch
Fx: 14/10, J-hook row, 95/65
P: 20/14, C2B, 115/75
O: 20/14, C2B, 135/95
Stimulus: Capacity/Figure Skater
Strength
EMOM10
4 Deadlifts
(feel free to work with partner, you’ll have plenty of time and it’ll make loading weights easier)
*Increase weight accordingly
MetCon
40-20-10
Alternating DB Snatch
Lateral Burpee over DB
Time Cap: 12 min
Fx: 35/25
P/O: 50/35
Stimulus: Burner