MetCon
AMRAP20
15 Burpee Box Jumps
30 Pullups
45 Barbell Thrusters
Fx:18″, J-Hook Row
P/O: 20″ for all
MetCon 2
500m Row
MetCon
20 Bar MU
30 Box Jumps
40/32 cal row
50 Deadlifts
40/32 cal row
30 Box Jumps
20 Bar MU
Time Cap: 15 min
Fx: 20/18″, Pullup or J-hook row equivalent, 135/95
P: 24/20, 15 Bar MU, 155/105
O: 24/20, 185/125
MetCon 2
6 minutes on the clock
__ Run
Remaining Time: Max HSPU
Fx: 400m Run
P: 500m Run
O: 600m Run
Partner WOD
5 rounds
(in sync)
25 Wall Balls
15 Burpees
5 Power Snatch
Time Cap: 25 min
Fx: 14/10, 75/55
P: 20/14, 135/95
O: 20/14, 155/105
MetCon
Every 2 minutes for 8 Minutes
60 DU
Remaining time max pushups
Rest 2 min
Every 2 minutes for 8 minutes
15/11 Cal Bike
Remaining time max squat
Rest 2 minutes
Every 2 minutes for 8 minutes
:45 sec plank
Remaining time max Dball
Fx: 2:1 Singles, 50/30
P: 70/50
O: 100/70
MetCon
10 KB Swings
15/12 cal row
20 Wall Balls
25 Pull ups
30 Box Jumpovers
35 Burpee Step ups
3 rounds
Round 1: 3 min AMRAP
Round 2: 6 min AMRAP
Round 3: 9 Minute AMRAP
Rest 2 minutes between rounds
Fx: 35/25, 14/10, J-hook row, 20/18″ Box
P: 53/35, 20/14, 24/20″ Box
O; 70/53, 20/14, 24/20″ Box
MetCon
Buy-in: 1 mile run
10 rounds
5 Deadlifts
10 Front Rack Lunges
10 Push Press
Time Cap: 25 min
Fx: 75/55
P: 95/65
O: 115/75
Strength
2-rep Squat Clean
MetCon
AMRAP11
3-6-9-12….
TTB
HSPU
Squat Clean
Fx: Hanging Leg Raise, Piked Pushup, 95/65
P: 115/75
O: 135/95
MetCon
3 rounds
21 Hang Power Snatch
21 Overhead Squats
Time Cap: 10 min
Fx: BB Only
P: 75/55
O: 95/65
Strength
Build to a heavy 3RM Overhead Squat (from ground)
Partner WOD
“Can you hurry up please”
6 rounds each
(You go I go rounds)
One person holds a double KB Front Rack
Other partner:
10 Box Jumpovers
10 KB Lunges
10 KB Front squats
Time Cap: 20 min
Fx: 35/25, 20/18″
P/O: 53/35, 24/20″
Strength
5-5-5-5-5
Strict Press
MetCon
30-20-10
Shoulder to Overhead
DBall over Shoulder (reps in half)
Time Cap: 11 min
Fx: 95/65, 50/30
P: 135/95, 70/50
O: 165/115, 100/70