Team WOD Teams of 3. With only 1 person working at a time, complete the following: 300 KB swings (53/35) 250 push press (95/65) 200 pull-ups 150 box jump-overs (24″/20″) 1600m med ball bear hug run (everyone runs together switch ball as needed)
Bench Press 1x1 Establish a 1RM bench press. EMOMx15 Min 1: 6 power snatches (135/95) Min 2: 15 push-ups Min 3: 2 rope climbs RX+: Power Snatches (155/105); 1 Legless Rope Climb + 1 Rope Climb
Back Squat 5x2 Starting at 70% of 1RM, increase weight to find heavy double Metcon 4 rounds for time: 20 wall ball shots (20/14) 10 toes-to-bar 5 power cleans (155/105) Rest 2 minutes
Forty 4 Rounds for reps Every 10 minutes, for 40 minutes: 400m run 20 Burpees over bar 10 Deadlifts (225/155) 30/20 Calorie Row - If you finish before 10 minutes is up, remainder is rest - Perfect score is 244/204 reps, run counts as 1 rep - Note time for each round in comments
Hang Squat Snatch (2x2)/5 Every 2 minutes for 5 rounds complete two sets of 2 hang squat snatches. Rest 10 seconds between each set. Keep weight moderate. Metcon 6 minute AMRAP: 6 thrusters (115/75) 9 pull-ups 12 box jumps (30″/24″) Metcon For time complete: 20-15-10 v-ups 60-45-30 double unders - Performed as 20 v-ups, 60 [...]
Partner WOD 5 min AMRAP Calorie row * Partners switch on rower every (20/15) calories then 5 min AMRAP 5 KB SDLHP 5 KB swing 5 goblet squat * Partner 1 completes 1 full round and then partner 2 completes 1 full round then 5 minute AMRAP 30 double unders (or 60 singles) while partner [...]
Clean + Power Clean 6x1 (Full) Clean + Power Clean 6x1 - Increasing weight each set to find a heavy - Do not drop the bar - TNG - no resting on the floor Performance Party 100m walking lunge (carry KB) 30 KB swings (53/35) 40 box jumps 50 burpees 40 box jumps 30 KB [...]
Bench Press 85% x 2 90% x 2 93% x 2 95% x 1 83% x ME* - Only go to failure if you have a spotter - Record weight of 83% as score - Maxing bench press next Thursday KB Bent Over Row 3x10-12 reps, AHAP with good form 2/2/2 tempo, 5-6 per side [...]
Split Jerk 1RM 15 minutes to establish 1RM split jerk. Metcon 3 rounds for time: 400m run 10 S2OH (75% of above weight) 20 C2B pull-ups
EMOMx12 Minute 1: M.E. muscle-ups in 45 seconds (modification: low ring muscle-up progression x 3-4 reps or negative dips) Minute 2: M.E. handstand walk (modification: 1 box walk-around or nose and toes holds for 30 seconds) Minute 3: M.E. alternating pistols (if you’re proficient, add weight with a kettlebell) EMOMx18 Minute 1: 200/150m row Minute [...]