MetCon
“Devil’s Couplet”
21-15-9
Thruster
Burpee Box Jumpovers
Time Cap: 10 min
Fx: 75/55, 20/18″
P/O: 95/65, 24/20″
Stimulus: Burner
Strength
Every 90 seconds for 8 rounds
2 Clusters (not unbroken)
*Build accordingly
MetCon
5 rounds
15 TTB
60 DU
__ Snatch (reps go 11-9-7-5-3)
Time Cap: 25 min
Fx: Hanging Leg Raise, 2:1 Singles
Snatches:
BB only
65/45
75/55
85/60
95/65
P: Snatches
75/55
95/65
115/75
135/95
165/115
O: Snatches
95/65
135/95
165/115
185/125
205/135
Stimulus: Figure Skater
MetCon
20 rounds
1 Clean and Jerk
2 Bar Facing Burpees
3 Box Jumps
Time Cap: 25 min
Fx: 135/95, 20/18″
P: 185/125, 24/20″
O: 225/155, 30/24″
Stimulus: Grunt
MetCon
17.5
10 rounds
9 Thrusters
35 DU
Time Cap: 16 min
Fx: 75/55, 2:1 Singles
P/O: 95/65
Stimulus: Burner
Accessory
3 rounds
15 Glute Bridges
8 Bulgarian Split Squats (each leg)
1:00 Wall Sit
Partner WOD
“You Go I Go Rounds”
20 rounds (10 rounds each)
3 Power Snatch
6 Overhead Squat
9 Bar Facing Burpee
*Score is slowest time for a round for both athletes added together (yes that means you keep track of the time of each round)
Time Cap: 25 min
Fx: 75/55
P: 115/75
O: 135/95
Stimulus: Grunt/Burner
MetCon
Every 5 minutes for 25 minutes
20 Wall Balls
16 Front Rack Lunges
12 TTB
Remaining Time Max Box Jumps
*Score is total box jumps accumulated
Fx: 14/10, 75/55, 20/18″, Hanging Leg Raise
P/O: 20/14, 24/20
Stimulus: Capacity
MetCon
5 rounds
400m Run
60 DU
8 Dball over shoulder
8 Dball Squats (weight on shoulder)
Time Cap: 27 min
Fx: 100 Singles, 50/30
P: 70/50
O: 100/70
Stimulus: Capacity
Strength
3-3-3-3-3
Front Squats
MetCon
50 Calorie Row
40 Pullups
30 HSPU
20 Bar MU
10 Wall Walks
Time Cap: 13 min
Fx: J-hook row, piked pushup, 2:1 j-hook row + pushup for bar MU
P: C2B option for Bar MU (2:1 reps)
O: C2B
Stimulus: Figure Skater/Capacity
Strength
Every 90 seconds for 8 rounds
1 Squat Clean, reset then 1 Clean and Jerk
*Build as necessary
MetCon
30 Clusters
Time Cap: 9 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner
MetCon
Hero WOD “Holleyman”
30 rounds
5 Wall Ball
3 HSPU
1 Power Clean
Time Cap: 35 min
Fx: 14/10, Piked Pushup, 155/105
P: 20/14, 185/125
O: 20/14, 225/155
Stimulus: Grunt