Dynamic Warm-up 5 wall slides 10 thoracic rotations (per side) 10 tall windmills (per side) 10 (each) T-I-W-Y 0:30 twisted cross (each side) 5 wall slides Metcon (AMRAP) 12:00 AMRAP 50 double unders 10 power snatch (75/55) 10 Overhead lunges (total) (75/55) 50 double unders 12 power snatch 12 overhead lunges ... Continue adding 2 [...]
Hang Clean & Jerk EMOMx9 - Every minute on the minute complete one hang (full) clean and (split) jerk - Increase weight each round - Record heaviest successful lift Partner WOD 1 partner working at a time 30 bench press (115/75) 30 front squats (from the floor) 30 strict pull-ups 300 double unders 20 bench [...]
Metcon 5 rounds for time 10 power cleans (135/95) 10 bar-facing-burpees 4xME HSPU Superset with 4x6 turkish get-ups
Hang Snatch EMOMx10 increasing weight each minute Metcon (EMOMx21) minute 1: 18/15 calorie row minute 2: 10 pistols minute 3: 15/10 chest-to-bar pull-ups
EMOMx8 8 push press (95/65) 6 v-ups Partner WOD 30 minute AMRAP Teams of 2, one person working at a time. 100 wall ball shots (30/20) 90 hand release push-ups 80 ball slams (30/20) 70 jumping lunges (each leg) 60 pull-ups 50 partner sit-ups (30/20) 200m partner carry
Back squat 1x1 Work up to a heavy 1 rep back squat Metcon Ascending ladder for 8 minutes 3 clean & jerks (135/95) 3 over-the-bar burpees 6/6, 9/9, 12/12, ... RX+: (155/105) 4x100m Farmer's Carry 4 rounds 1oom farmer's carry (53/35) RX+: (70/53)
Metcon 12:00 AMRAP 10 handstand push-ups 25 double unders 10 burpee box over jumps 25 double unders Metcon (row) 1000m row 2 minute rest 500m row 1 min rest 250m row Score is total time including rest.
Clean & Jerk - Every 90 seconds for 9 rounds complete one clean and jerk. - Increase weight each round - Record heaviest successful lift Metcon 18 minute AMRAP 80 wall balls (20/14) 40 (total) 1-arm KB snatches (53/35) 20 calorie row 10 ring muscle-ups *scale muscle-ups to 10 strict pull-ups and 10 dips
AMRAP of DEADs 4 rounds for reps: 3 minute AMRAP: 21 deadlifts (135/95) 21 burpees Max calorie row with remaining time Rest 3 minutes 3 minute AMRAP: 18 deadlifts (155/105) 18 burpees Max calorie row with remaining time Rest 3 minutes 3 minute AMRAP: 15 deadlifts (185/135) 15 burpees Max calorie row with remaining time [...]
Snatch EMOMx10 - Every minute on the minute complete one snatch (squat or power) - Increase weight each round - Record heaviest successful lift Metcon 21-15-9 Wall ball shots (20/14) Chest-to-bar pull-ups Thrusters (95/65) Box jumps (24/20) Kettle bell swings (53/35)