Partner WOD
AMRAP12
3 Snatch
6 DBall Over Shoulder
*Other Partner running 200m and pick up where they left off
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rest 2 min
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AMRAP12
6 DBall Hug Squats
12 HSPU
*Other partner bikes 9/7 cal
Fx: 75/55, 50/30, Seated Press
P: 135/95, 70/50
O: 155/105, 100/70
Stimulus: Grunt/Figure Skater
MetCon
Down and Back
50 Pushups
40 Deadlifts
30 Bar Facing Burpees
20 Box Jumpovers
10 Overhead Squats
*then go back-up
Time Cap: 23 min
Fx: 95/65, 20/18
P: 155/105, 24/20
O: 185/125, 24/20
Stimulus: Grunt/Capacity
STRENGTH
Every 2 Minutes for 12 Minutes
4 Shuttle Sprint (25 ft apart)
3 Power Cleans
*Build weight as necessary
METCON
21-15-9
Clean and Jerk
Pull-up
Time Cap: 12 min
Fx: 95/65, J-hook row
P: 135/95
O: 135/95, C2B
Stimulus: Grunt/Burner
Strength
Every 90 seconds for 8 sets
1 Power Clean
2 Push Press
1 Split Jerk
MetCon
AMRAP11
9/7 Cal Bike
6 Shoulder to Overhead
3 Bar MU
Fx: 95/65,6 J-hook row
P: 155/105,6 C2B Option
O: 185/125
Stimulus: Grunt
DeTox Flush
AMRAP25
50 DU
15 Wall Balls
15 TTB
12/10 Cal Row
Fx: 2:1 Singles, 14/10, Hanging Leg Raise
P: 20/14
O: 20/14
Stimulus: Grunt/Capacity
- For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
Stimulus: Capacity
Partner WOD
AMRAP20
4-8-12-16-20…
Alt. DB Snatch
Wall Balls
Goblet Box Step Up
Fx: 35/25, 14/10, 20/18
P: 50/35, 20/14, 24/20
O: 50/35, 20/14, 24/20
Stimulus: Capacity
Accessory
3 rounds
:45s side plank
:45s other side plank
15 Max Height Jumping Air Squat
Rest :20s
MetCon
Partner WOD
(shared reps)
2 rounds
30 Snatch
30 Ring MU
6 Rope Climbs
20 Thrusters
Time Cap: 30 min
Fx: 115/75,60 Pushups,2:1 RC Scale
P: Bar MU Option
O: As written
Stimulus: Grunt/Figure Skater
Partner WOD
(shared reps)
2 rounds
30 Snatch
30 Ring MU
6 Rope Climbs
20 Thrusters
Time Cap: 30 min
Fx: 115/75,60 Pushups,2:1 RC Scale
P: Bar MU Option
O: As written
Stimulus: Grunt/Figure Skater
MetCon
2 Mile Run
200 DU
20 Wall Walks
Time Cap: 30 min
Fx: 300 Singles
P: As written
O: As written
Stimulus: Grunt/Capacity
WOD
100 Bar Facing Burpees
*At the top of every minute (including 0:00) first complete 5 Overhead Squats
Time Cap: 12 min
Fx: 75/55
P: 95/65
O: 115/75
Stimulus: Capacity/Grunt
WOD
100 Pushups
50 Pullups
Time Cap: 7 min
Fx: J-hook row
P: As written
O: C2B
Stimulus: Burner