Strength
Build to a heavy complex of the following:
1 Push Press + 1 Push Jerk + 1 Split Jerk
MetCon
“Let’s go for a walk”
800m Farmer’s Carry
30 Clean and Jerk
Time Cap: 14 min
Fx: 35/25, 95/65
P: 50/35, 135/95
O: 50/35, 135/95
Regrets: 70/50, 135/95
Stimulus: Grunt
Partner WOD
“Whatever you can do I can do faster”
Partner 1 + Partner 2 racing each round with different rounds
EMOM10 (30 sec rest in between rounds)
Odds: P1 – _ Burpees P2: _ Cal Bike
Fx: 10, 12/9
P: 12, 15/12
O: 15, 20/15
Evens: Switch stations
EMOM10 (30 sec rest in between rounds)
Odds: P1 – _ Wall Balls P2: _ Box Jumpovers
Fx: 15, 12, 14/10#, 18/12″
P/O: 20, 20, 20/14#, 24/20″
Evens: Switch stations
Stimulus: Burner
MetCon
“Can you make it until the end?”
EMOM10
Odds: _ Cal Row Evens: _ Burpees
Rest 2 min
EMOM10
Odds: _ Cal Row Evens: _ Burpees
Fx: 12/9 Cal, 10 Burpees
P: 15/12 Cal, 12 Burpees
O: 18/14 Cal, 15 Burpees
Stimulus: Capacity
MetCon
“Earn your strength”
For Time
5 rounds
15 Pullup
60 DU
__ Snatch
Time Cap: 20 min
Fx: J-hook row, 2:1 Singles
Round 1: 15 Snatch @ BB
Round 2: 12 Snatch @ 65/45
Round 3: 9 Snatch @ 75/55
Round 4: 6 Snatch @ 85/60
Round 5: 3 Snatch @ 95/65
P: Round 1: 15 Snatch @ 95/65
Round 2: 12 Snatch @ 115/75
Round 3: 9 Snatch @ 135/95
Round 4: 6 Snatch @155/105
Round 5: 3 Snatch @ 185/125
O: C2B,
Round 1: 15 Snatch @ 115/75
12 Snatch @ 135/95
9 Snatch @ 155/105
6 Snatch @ 185/125
3 Snatch @ 205/135
Stimulus: Figure Skater
Strength
Every 2 minutes for 12 minutes (6 rounds)
Odds: 5 Back Squats
Evens: 12 Back Squats
Fx: 135/95 odd rounds, 95/65 even rounds
P: 225/155 odd rounds, 135/95 even rounds
O: 245/165 odd rounds, 155/105 even rounds
*Set up weight so that they’re easy to transition between rounds)
Metcon
“What you got?”
Fx: 30 Wall Walks
P: 50 Kipping HSPU
O: 50 Strict HSPU
Time Cap: 9 min
Stimulus: Grunt/Figure Skater
MetCon
“Eddie Smurphy”
800m Run
2 rounds
_ Pullups _ Pushups
__ Air Squats
800m Run
Time Cap: 25 min
Fx: 40, 50, 60 respectively
P/O: 50, 75, 100 respectively
Stimulus: Capacity
Strength
Back Squat
5 working sets of 5
Working Set: ~70% of 1RM Back Squat
MetCon
“Classic Chipper”
40 Deadlifts
40 Pushups
40 TTB
30 HSPU
30 Push Press
30 Box Jumps
20 Wall Walks
20 Front Rack Lunges
20 Burpee Pullups
Fx: 95/65, Hanging Leg Raise, 18″/12″, Regular Burpees
P: 135/95, 24/20″
O: 155/105, 30/24″
Stimulus: Capacity
Partner WOD
AMRAP9
(you go I go rounds)
3 TTB
3 C2B
3 Bar MU
AMRAP9
3 Hang Clean
3 Front Squat
3 Thrusters
AMRAP9
5/4 Cal Row
4 Burpees over the Rower
Fx: 4 Hanging Leg Raise + 4 Hanging Knee Raise for Part 1, 95/65
P: 115/75
O: 135/95
Stimulus: Figure Skater/Grunt
MetCon
1 mile run
3 rounds
40 Alt DB Snatch
40 Goblet Squats
Buy-out: 30 Curtis P
Curtis P: Power Clean + 2 Lunge + Shoulder to Overhead
Fx: 35/25, 95/65
P: 50/35, 115/75
O: 50/35, 135/95
Stimulus: Capacity
MetCon
21-15-9
Cal Bike
DU (reps x 3)
*200m Run after each round
Time Cap: 11 min
Fx: 1:1 Singles
Stimulus: Burner
Strength
Establish a 1-rep Snatch