Partner WOD 25 minute AMRAP 60 pull-ups 60 (hand release) push-ups 80 Russian KB swings (53/35) 100 double-unders 40 pull-ups 60 KB snatches 80 goblet squats 100 double unders 20 pull-ups - Every 5 minutes (starting at 0) both partners must run 200m together - 1 partner working at time (besides the run) Core 5 [...]
Split Jerk 1x1 15 minutes to find a heavy split jerk. Split Jerk for load: #1: 1 rep Front Squat 4x5 Increasing weight each set. Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps Metcon 4 rounds for time: 18 thrusters (65/35) 12 burpees-over-bar 15 pull-ups RX [...]
E90x6 Every 90 seconds complete 2 power cleans and 3 front squats. Weight > 70% of 1RM power clean. - Heavier than last week! Metcon 5 rounds for time: 20 calorie row/bike 10 bench press (155/105) 15 box jumps
Metcon 4 rounds for time: 500m row 400m run Rest 2 minutes between rounds EMOMx10 Minute 1: 7 burpee pull-ups Minute 2: 7 toes-to-bar
EMOMx7 Every minute on the minute perform 2 power cleans and 3 overhead squats. Weight should be > 65% of 1RM power snatch. Back Squat 4x5 Increasing weight each set. Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps Metcon 27-21-15-9 Power snatch (75/55) Wall balls (20/14) Calorie [...]
Overhead Plate Hold Accumulate 5 minutes of an overhead plate hold in an 8 minute window. Rx: (45/25) Partner WOD 400m med ball run (20/14) 100 pull-ups 400m med ball run 100 box jumps (24/20) 400m med ball run 100 calorie row 400m med ball run - Both partners run. 1 must be carrying the [...]
Snatch 1x3 15 minutes to find heavy SQUAT snatch for 3 reps TNG. Snatch for load: #1: 3 reps Front Squat 3x5 Front Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% DT Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, [...]
Power Clean and Front Squat EMOM EMOM for 7 minutes: Complete 2 power cleans + 2 front squats @ 70% of 1RM power clean. - All reps must be unbroken. Clean 1st Pull 3x5 Clean 1st Pull for load: #1: 5 reps @ 85% #2: 5 reps @ 85% #3: 5 reps @ 85% Metcon [...]
Burpee and Thruster EMOM EMOMx10 3 bar facing burpees + 3 thrusters (115/75) RX+: 5 burpees + 5 thrusters Metcon 50 double unders 20 wall balls (20/14) 50 calorie row 50 double unders 20 wall balls (20/14) 35 calorie row 50 double unders 20 wall balls (20/14) 20 calorie row - 20 minute time cap
E90 - Power Snatch and OHS 7 rounds: Every 90 seconds perform 2 power snatches and 2 overhead squats at 65% of 1RM snatch. - All reps must be unbroken Back Squat 3x5 Back Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 70% Metcon AMRAP: 4 [...]