Strength:
6 x 2
Back Squats
Metcon:
AMRAP X 12 minutes
25 Air Squats
25ft Overhead Walking Lunges (25/45)
12 OAA Dumbbell Snatch (50/70)
25ft Overhead Walking Lunges (25/45)
*At lease 4 Rounds to Rx*
Read MoreStrength:
Build up to a “1 rep max” of the the “she bear” complex.
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
1 Overhead Squat
1 Snatch Balance
1 Overhead Squat
*Squat Snatch does not have to be necessarily touch and go but pretty close and unbroken meaning you do the negative down.*
Metcon:
“Annie”
50-40-30-20-10
Double-Unders
Sit-ups
*10 minute cut-off*
Read More30-20-10
Thrusters (45/75) (55/85) (65/95)
Kettlebell Swings (25/35) (30/45) (35/55)
20-20-20
Thrusters (45/75) (55/85) (65/95)
Kettlebell Swings (25/35) (30/45) (35/55)
60
Thrusters (45/75) (55/85) (65/95)
Kettlebell Swings (25/35) (30/45) (35/55)
*Done in pairs, split reps however you see fit. Rep Schemes must be done in order but weights can be chosen for whichever rep scheme you want. There will be 4 scores in this WOD, score 5 is time to complete first rep scheme, score 6 is time to complete second rep scheme, score 7 is time to complete third rep scheme, and score eight is total time to complete all three rep schemes.*
Read MoreAMRAP X 10 minutes
5/8 Synchroed Toes 2 Bar/Knees 2 Chest
6 Synchroed Hang Power Snatch (45/75)
6 Synchroed Overhead Lunges (25/45) (15/25)
-Rest 1 Minute-
Each person has 30 seconds to complete as many double-unders or single-unders as possible.
*At the start of each round the pair doing T2B/K2C Jump on the rig, the pair doing HPS picks up the bar to the hang position, and the pair doing OH Lunges picks up the plates overhead. Teams will go in order completing the reps once your reps are complete you must remain either on the rig or with the bar at the hang position. Once the 6 OH Lunges are complete you may drop off the bar, and drop the barbell, then you will rotate. If someone drops the bar, drops off the rig or brings the plate down from overhead before the round is complete, the whole team must complete a 3 burpee penalty before resuming where they left off. Double-Unders are worth 2 singles worth 1. Score 3 is Rounds and reps completed in the AMRAP, score 4 is total jump ropes complete between all 6 athletes.*
Read MoreAMRAP X 12 minutes
Done in pairs.
Minutes 0-200
Pair A = Athletes 1 + 2
Athlete 1 Cal Row
Athlete 2 Burpees to Plate
Pair B = Athletes 3 + 4
Clean and Jerks (65/95)
Pair C = Athletes 5 + 6
Synchroed Wallballs (14/20 @ 9/10ft)
Minutes 2:00-4:00
Pair A
Athlete 1 Burpees to Plate
Athlete 2 Cal Row
Pair B
Synchroed Wallballs
Pair C
Clean and Jerks
Minutes 4:00-6:00
Pair A
Clean and Jerks
Pair B
Athlete 3 Cal Row
Athlete 4 Burpees to Plate
Pair C
Synchroed Wallballs
Minutes 6:00-8:00
Pair A
Synchroed Wallballs
Pair B
Athlete 3 Burpees to Plate
Athlete 4 Cal Row
Pair C
Clean and Jerks
Minutes 8:00-10:00
Pair A
Clean and Jerks
Pair B
Synchroed Wallballs
Pair C
Athlete 5 Cal Row
Athlete 6 Burpees to Plate
Minutes 10:00-12:00
Pair A
Synchroed Wallballs
Pair B
Clean and Jerks
Pair C
Athlete 5 Burpees to Plate
Athlete 6 Cal Row
*As stated you will pair up inside your team. A pair will start on the rower and Burpees, 1 pair starts on clean and Jerks (1 person works at a time), and the last pair starts on wallballs. Every 2 minutes you will switch what you are doing, C +J’s and wallballs switch and rower and Burpees switch. Every 4 minutes you will change who is on the rower and Burpees. So by the end of it each pair will have 1 Round of cal row and Burpees and 2 rounds of C + J’s and Wallballs.*
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