Partner WOD
“Double Dutch Oven”
You can only do work while your partner is DU-ing (or SU-ing)
(shared reps)
5 rounds
30 Box Jumps
30 KB Swings
30 Thrusters
Time Cap: 30 min
Fx: Single Unders, 20/18, 35/25, 75/55
P: 24/20″, 53/35, 95/65
O: 24/20″, 70/53, 95/65
Stimulus: Capacity/Grunt
MetCon
EMOM25
1: 15 Hang Power Snatch
2: 15 Sumo DL High Pull
3: 12/9 Cal Bike
4: Lateral Burpee over Bar
5: Rest
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
MetCon
“What’s the opposite of a chipper”
10 Wall Walks
20 Clean and Jerk
40 TTB
60 cal row
80 Wall Balls
100 Jumping Air Squats
Time Cap: 21 min
Fx: 95/65, Hanging Leg Raise, 14/10
P/O: 135/95, 20/14
Stimulus: Capacity
Accessory
Tabata
4 rounds of
situps
4 rounds of
flutter kicks
4 rounds of
tuck-ups
Strength
Every 2 minutes for 10 minutes
5 Front Squat (from ground)
*build as necessary
MetCon
21-15-9
Row
Pullup
Time Cap: 9 min
Fx: J-hook row
P/O: C2B
Stimulus: Burner
Hero WOD “Donny”
21-15-9-9-15-21
Deadlift
Burpee
Time Cap: 24 min
Fx: 155/105
P/O: 225/155
Stimulus: Grunt
Donny: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
MetCon
10 rounds
100m Run
3 Clean and Jerk
30 DU
Time Cap: 25 min
Fx: 95/65, 2:1 Singles
P: 155/105
O: 185/125
Stimulus: Figure Skater/Grunt
Partner WOD
Accumulate with partner
100 TTB
(other partner must be hanging from rig when not working)
80 Front Squats
(other partner must hold BB in a front rack position)
60 Burpee Box Jumpovers
(other partner must be holding a plank)
Time Cap: 25 min
Fx: Hanging Leg Raise, 135/95, 20/18″
P: 165/115, 24/20″
O: 185/125, 24/20″
Stimulus: Grunt
MetCon
“unbroken or pay”
5 rounds
15 Pullups
75 DU
Buy-out: 10 Cal Bike + Pay your dues
Time Cap: 20 min
*If you have to break your set up or you mess up, that counts as 1 deduction
dues = all your deductions x 5 calories
Fx: J-hook row, 125 Singles each round
P/O: C2B (not a typo for P)
MetCon
“Pump”
3 rounds
_ Pushups
_ HSPU
Time Cap: 12 min
Fx: 30/30, Piked Pushup
P: 35/25
O: 40/30
Stimulus: Figure Skater/Grunt
MetCon 2
Every 2 minutes for 10 minutes
10 DB Hang Power Clean
Remaining Time Max Plank Hold
(no score)
Fx: 35/25
P/O: 50/35
MetCon
“Level 2 Isabel”
30 Squat Snatch
Time Cap: 10 min
Fx: 95/65
P: 135/95
O: 155/105
Stimulus: Burner
Strength
Establish 1 rep Squat Snatch