Partner WOD 1 person working at a time: 18 minute AMRAP 60 hang squat cleans (95/65) 60 HR push-ups 50 thrusters 50 box jump overs (24/20) 40 overhead squats 40 pull-ups 30 burpees 30 KB swings (53/35) Rest 6 minutes 6 minute ME calorie ROW (each calorie adds 1 rep to AMRAP score) *partners must [...]
3 cleans + 1 jerk 5 attempts to find a heavy 3 cleans and 1 jerk (complex). Touch and go. JT 21-15-9 Handstand push-ups Ring dips Push-ups Pistols and Double Unders EMOM EMOMx8 1: max effort pistols 2: max effort double unders
Core 3 rounds (not for time) 12 deadbugs (6 per side) 8 squats with front plate raise (3 sec pause at bottom) Metcon 21-15-9 Toes-to-bar Overhead squat *10 minute time cap Metcon 16 minute AMRAP 500m row 20 single arm russian kettle bell swings (53/35) (10 per side) 20 singe arm kettle bell thrusters (10 [...]
Front Squat 1RM 15 minutes to establish a 1RM front squat Metcon 7 rounds for time: 9 power snatches (95/65) 15 wall ball shots (20/14) 21 double unders
Toes-to-bar skill practice 4 rounds 30 second hold/hang on rig (with active shoulders) 30 second hollow rock (with pvc pipe on floor) 30 second rest "Rep Training" 5 rounds 1 minute max effort calorie row 1 minute max effort power cleans (135/95) 1 minute max effort burpees over bar 1 minute rest Coach's choice core
Squat Snatch 4x2 Every 90 seconds for 4 rounds complete 2 full (squat) snatches, increasing weight each round. Start at 60% of 1RM. Rest 2 minutes between this and the next EMOM. Squat Snatch 4x1 EMOM EMOM complete 1 full snatch at the heaviest weight completed in the above workout. Metcon 30-20-10 Pull-ups 400m run [...]
"You go - I go style" Partner WOD (for time): 1 partner working at a time, alternating reps on C&J. Break up gymnastics/cardio reps anyway you like. 10 clean and jerks (135/75) 30 cal row 8 clean and jerks (165/95) 60 pull-ups 6 clean and jerks (185/115) 20 cal row 4 clean and jerks (205/135) [...]
Back Squat Record heaviest successful 1 rep MUDU (for time) 10 ring muscle-ups 150 double unders 20 squat snatches (135/95#) 150 double unders 10 ring muscle-ups
Core Work 3 rounds (not for time) 10 barbell suitcase deadlifts (per side) (115/85) 20 russian twists with weight Metcon 12 minute AMRAP 7 toes-to-bar 5 pull-ups 3 chest-to-bar pull-ups 50m farmer's carry (53/35) Rx+: Complete the 7-5-3 without dropping from the bar "Pistol Annie" 50-40-30-20-10 Double unders Sit-ups 6 pistols (per leg) [...]
Split Jerk 5x3 Starting at 60% and working up to 70% of 1RM Metcon 21-15-9 Power snatch (95/65) Wall balls (20/14)RX+: Wall balls (30/20)