“Captain Crunch” AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 […]
MetCon: “Double Take” AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 40 Calorie Assault Bike 55 Handstand Push-ups SC: (75/55), Banded or jumping Pull-ups, 55 Cal row, DB Push Press (35/25) Fit: (65/45), Ring Rows, 55 Cal Row, DB Push (25/15)
Partner WOD “Mind Eraser” AMRAP 20: 8 Power Cleans (135/95) 8 Burpees 200 Meter Run *Split reps. Both partner runs SC: (115/80) Fit: (95/65)
MetCon: “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) SC: (95/65) Fit: (75/55)
Metcon: “Pump House” For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* /250M Row *Following each round Movement Substitutions Ring Dips Banded Ring Dips Push-ups Pull-ups Banded Strict Pull-ups Ring Rows
Strength: “Weightlifting Wednesday” EMOM 10: 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts 5:00 – 10:00: 3 Snatch High Pulls rest 5 minutes 10 Minutes: Build to Heavy Power Snatch Metcon: “Head to Toe” AMRAP 8 10 Toes to Bar 10 Burpees
Skill: DU’s EMOM 8 25-30 15-20 5-10 Pick a number and try to go unbroken. If you do not have Du’s work on singles Metcon: “Shred It” 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Plate Run (45/25) 40 Kettlebell Swings (70/53) 40/30 Calorie Bike SC: 160 Singles, (35/15), (53/35), Row Fit:
Metcon: “Dreamboat” 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55) SC: (65/45) Fit: (55/35)
Partner WOD AMRAP 18: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) Partner 1 complete the whole round then partner 2 goes. SC: 35/26, 20 Jumps or step ups Fit: 26/18, step ups
Strength: Front Squat (75%/5)5 Metcon: “Snake Bite” For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups SC: (75/55), Pull -ups Fit: (65/45), Ring Rows Stimulus here is to complete the work in under 12 minutes.
