Partner WOD
5 rounds
15 Sync Wall Balls
12 Clean and Jerks (not shared)
6 Sync Burpee Box Jumps
Time Cap: 16 min
Fx: 14/10#, 20/18″, 95/65
P/O: 20/14#, 24/20″, 135/95
Stimulus: Capacity
Finisher
Accumulate 150 Burpees (shared reps)
MetCon
5 rounds
15 Pullups
10 TTB
5 Overhead Squats
Time Cap: 16 min
Fx: J-hook row, hanging leg raise, 95/65
P: C2B, 135/95
O: C2B, 155/105
Stimulus: Figure Skater
Strength
Build to a heavy complex of
1 Squat Snatch + 2 Overhead Squats
MetCon
4 Rounds
20 Pistols
15 HSPU
50 DU
Time Cap: 15 min
Fx: 2:1 Air Squats, Piked Pushup, 2:1 Single Unders
P/O: As written
Stimulus: Figure Skater
Accessory
4 Rounds
40 ft HS Walk
10 Single Leg Box Step Downs (each side)
Single Leg Box Step Down – Athlete is on the top of the box towards the side and slowly descends towards the ground for each rep
Fx: 40 Shoulder Taps on Wall
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MetCon
21-15-9
Power Snatch
Air Squat Jumpover Bar (lateral and reps x 2)
Time Cap: 11 min
Fx: 75/55
P/O: 95/65
Stimulus: Burner
Accessory
3 Rounds
10 Sotts press
:30s Handstand Hold
10 Windshield Wipers in a Hang (5 each direction)
MetCon
“Mental”
100 Front Squats
Time Cap: 15 min
Fx: 95/65
P/O: 135/95
*any time the weight is dropped, you must first complete 20 burpees before proceeding
Stimulus: Grunt
Strength
Build to a heavy Squat Clean
MetCon
30 rounds
1 Burpee Step Up
2 Power Clean
3 TTB
Time Cap: 30 min
Fx: 18/12, 95/65, Hanging Leg Raise
P: 24/20″, 135/95
O: 24/20″, 155/105
Stimulus: Grunt
Partner WOD
(shared reps)
60 Deadlifts
50 Pullups
40 Dball over the shoulder
30 Bar Facing Burpees
20 Thrusters
10 Wall Walks
20 Thrusters
30 Bar Facing Burpees
40 Dball over the shoulder
50 Pullups
60 Deadlifts
Time Cap: 30 minutes
Fx: 95/65, 50/30, J-hook row
P: 135/95, 70/50
O: 155/105, 100/70, C2B
Stimulus: Grunt
Skill Work
EMOM10
Odd: 14 Pistols (or equivalent scale)
Even: 3 Split Jerk Unbroken (so pick weight carefully)
Stimulus: Figure Skater
MetCon
40/30 cal bike
40 Wall Balls
Time Cap: 9 min
Fx: 14/10#
P/O: 20/14#
Stimulus: Burner
MetCon
“Human Powered”
75 DU
40/30 Cal Row
75 DU
600m Run
75 DU
40 Burpees
75 DU
Time Cap: 15 min
Fx: 2:1 Singles
Stimulus: Capacity
Accessory
3 rounds
24 Bird Dogs (12 each side)
12 Barbell Sotts Press
:30 sec L-sit hang from bar
Skill Work
EMOM10
Odd: 2 Squat Snatch
Even: __ HSPU
Stimulus: Figure Skater
Fx: ~70% of 1RM snatch, 20 shoulder taps
P: 72% of 1RM, 9 Kipping
O: 75% of 1RM, 12 Kipping
MetCon
“Isabel”
30 Snatch
Time Cap: 9 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner