Partner WOD
MetCon (split however you’d like)
5 rounds
20 Pullups
15 Clean and Jerk
15 HSPU
10 DBall over the shoulder
Time Cap: 25 min
Fx: 95/65, J-hook row, Piked Pushup on box, 50/30
P: 135/95, Kipping, 70/50
O: 135/95, C2B, Strict, 100/70
MetCon
“Cardio Lovers, this one’s for you”
4 rounds
400m Run
75 DU
12/9 Cal Bike
30 Jumping Lunges
Time Cap: 30 min
Fx: 2:1 Singles
Stimulus: Capacity
Strength
5 working sets of 5 Deadlifts (~80-85% at max)
MetCon
“Hard and Heavy”
4 rounds
12 Push Press
9 Bar MU
Time Cap: 14 min
Fx: 115/75, Reps x 2 J-hook row + Pushups
P: 155/105, C2B (rep x 2)
O: 185/125, Bar MU
Stimulus: Figure Skater/Grunt
MetCon
21-15-9
Squat Cleans
Box Jumpovers
Time Cap: 10 min
Fx: 95/65, 18/12″
P: 135/95, 24/20″
O: 155/105, 24/20″
Stimulus: Burner
MetCon2
2000m Row
Time Cap: 10 min
Stimulus: Capacity
Strength
Build to a heavy complex
1 Power Snatch + 4 Overhead Squats
MetCon
Every 3 minutes for 6 rounds
Odd rounds:
20 TTB
15 Burpees
Remaining Time Max Wall Balls
Even rounds:
12 Hang Power Snatch
9 Burpees
Remaining Time Max Bike
Score is: total wall balls + cals bike
Fx: Hanging Leg Raise, 14/10#, 75/55
P/O: 20/14, 95/65
Stimulus: Grunt
Strength
2 rep Overhead Squat from rack
MetCon
21-15-9
Overhead Squat
Bar Facing Burpee
Time Cap: 9 min
Fx: BB Only
P: 75/55
O: 95/65
Stimulus: Burner
Partner WOD
5 rounds
10 Sync TTB
10 Sync Push Press
15 Sync Wall Ball
Buy-out: 3:00 sync low plank
Time Cap: 24 min
Fx: 95/65, 14/10#, Hanging Leg Raise
P: 115/75, 20/14#
O: 135/95, 20/14#
Stimulus: Figure Skater, Grunt
Strength
1 Power Clean + 1 Hang Power Clean
MetCon
“Get a grip”
4 rounds
12 Hang Power Clean
12 KB Swings
200′ DB Farmer’s Carry Walk
Time Cap: 15 min
Fx: 95/65, 35/25, 35/25# DBs
P: 115/75, 53/35, 50/35# DBs
O: 135/95, 70/53, 70/50# DBs
Stimulus: Grunt
MetCon
Every 5 minutes for 25 minutes
100m Run
16 Overhead Lunges
15 Burpees
14 Box Jumps
*Rest remaining time
Fx: 75/55, 20/18″
P/O: 95/65, 24/20″
Stimulus: Capacity
MetCon
AMRAP15
8 Pullup
8 KB Goblet Squat
32 DU
Fx: J-hook row, 35/25, 2:1 Singles
P: 53/35, C2B
O: 70/53, 3 Bar MU per round
Stimulus: Grunt/Capacity
Accessory
4 sets
8 Bulgarian Squats
20 Monster Walks
:45s walk sit