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, [...]
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 [...]
Overhead Plate Hold Accumulate 5 minutes of an overhead plate hold in an 8 minute window. Rx: (45/25) Metcon (distance) 5 minutes: Max distance plate pinch carry (35/15) One plate in each hand Partner WOD 400m run w/ medicine ball (20/14) 20 S2OH (135/95) 400m med ball run 40 toes-to-bar 400m med ball run 60 [...]
Power Cleans 3x2 @ 65% of 1RM Metcon 3 rounds for time 15 burpee box jump overs (24/20) 12 power cleans (185/135) 9 ring muscle-ups
Bench Press 3x5 3 second pause on chest Increase weight each set to find a heavy set of 5 with no missed lifts Pull-ups (Strict): Max Reps 3xME strict pull-ups Record reps of highest set Metcon EMOM x 21 Minute 1: 7 C2B pull-ups Minute 2: 10 single arm KB thruster (5 each arm) Minute [...]
Overhead Squats 3x3 @ 65% of 1RM #1: 3 reps @ 60% #2: 3 reps @ 60% #3: 3 reps @ 60% Metcon (partner WOD) 25 minute AMRAP: 75 burpees 30 power cleans (135/95) 75 cal row 30 power cleans (155/105) 800m run 30 power cleans (185/135) 75 box jumps (24/20) Max effort power cleans [...]
Metcon Buy-in: 50/35 calorie row then 5 rounds of: 10 burpees 10 toes-to-bar then Cash-out: 50/35 calorie row Core Work Coach's choice core.
Metcon EMOMx21: Min 1: 100m Run Min 2: 10 power snatches (95/65) Min 3: 10 push-ups RX+: 10 HSPU, (135/95) Run is 1 rep. Perfect score = 147 reps Max Effort Rope Climbs 4 minute AMRAP Max effort rope climbs *Scale to ring rows *RX+: legless rope climbs