MetCon
AMRAP9
15 Wall Balls
3 Wall Walks
Rest 1 min
AMRAP9
15 BB Overhead Squat
45 DU
Fx: 14/10, 80 Single Unders
P/O: 20/14
Stimulus: Capacity/Figure Skater
MetCon 2
Crossfit 40
40 cal on bike
Time Cap: 4 min
Stimulus: Burner
MetCon
33-27-21-15-9
Cal Row
Front Squats
Time Cap: 18 min
Fx: 75/55
P: 95/65
O: 115/75
Stimulus: Burner
MetCon 2
1 mile run
Strength
Every 90 sec for 6 rounds
1 Power Snatch + 1 Squat Snatch + 3 Overhead Squats
MetCon
AMRAP12
3-6-9-12-15…
TTB
Deadlift
Push Press
Fx: Hanging Leg Raise, 95/65
P: 135/95
O: 155/105
Stimulus: Grunt
MetCon
10 rounds
200m Run
9 Thrusters
9 Burpees
Time Cap: 25 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity
Strength
2-2-2-2-2
Back squat with 4 second pause at bottom
MetCon
6 rounds
200m Run
8 Hang Squat Cleans
8 Bar Facing Burpees
Time Cap: 18 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Capacity
Partner WOD
“You go I go rounds”
AMRAP7
8 KB Swings
16 Goblet Lunges
AMRAP7
30 DU
10 Alt DB Snatch
AMRAP7
5/4 Cal Bike
9 Thrusters
Fx: 35/25, 2:1 Singles, 35/25 DB, 75/55
P: 53/35, 50/35, 95/65
O: 70/53, 50/35, 95/65
Stimulus: Burner/Grunt
MetCon
“Have you seen my calves doe”
Every 2 minutes for 10 minutes (5 rounds)
12 TTB
Remaining Time Max DU
(Stop at 1:30 each round, for ensured rest)
right into
Every 2 minutes for 10 minutes (5 rounds)
12 Box Jumps
Remaining Time Max DU
(Stop at 1:30 each round, for ensured rest)
Fx: Hanging Leg Raise, 20/18″, Single Under
P: 24/20″
O: 30/24″
Stimulus: Figure Skater/Capacity
MetCon
“One of those days”
0:00 – 8:00
Isabel
30 Snatch
Fx: 95/65
P/O: 135/95
8:00 – 16:00
Diane
21-15-9
Deadlift
HSPU
Fx: 155/105, Piked Pushup
P/O: 225/155
16:00 – 24:00
50 Pullups
30 DBall over the Shoulder
Fx: J-hook row, 50/30
P: 70/50
O: 100/70, C2B
Stimulus: Grunt/Capacity
MetCon
10-9-8-7-6-5-4-3-2-1
Wall Balls (reps x 2)
Burpee Box Jumps
Cal Row
Time Cap: 16 min
Fx: 14/10, 20/18″
P/O: 20/14#, 24/20″
Stimulus: Capacity
Accessory
Tabata
4 rounds straight of
Situps
4 rounds straight of
Pushups
4 rounds straight of
Jumping Air Squats
Strength
Build to a heavy complex of:
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
MetCon
“DT”
5 rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Time Cap: 14 min
Fx: 115/75
P/O: 155/105
Stimulus: Burner/Grunt