Partner WOD!!
Metcon:
8 Rounds
12 Synchroed Toes 2 Bar
20 Goblet Squats (55/70)
15 Synchroed Power Snatch (65/95)
*T2B and Power Snatch are done together. Goblet Squats can be split however you want. 30 minute cut-off*
Read MoreStrength:
5 x 2
Squat Cleans
*they do not need to be unbroken*
Metcon:
AMRAP X 10 minutes
8 OAA Dumbbell Snatch (45/70)
8 Front Rack Lunges (95/135)
*At least 7 Rounds to Rx*
Read MoreMetcon:
6 Rounds
12 Dumbbell Thrusters (35/50)
15 Box Jumps (24/30)
20 Sumo Deadlift High Pulls (65/95)
*24 minute cut-off*
Read MoreStrength:
6 x 2
Split Jerk
Metcon:
-Start with 12 Clean and Jerks (105/155)-
3 Rounds
30 Sit-ups
20 Push-ups
-End with 12 Clean and Jerks (105/155)-
*10 minute cut-off*
Read MoreMetcon:
30-20-10
Cal Row
Overhead Squats (75/115)
Handstand Push-ups
-End with 100 Air Squats-*
*22 minute cut-off. You must perform 3 Burpees every minute on the minute during the Air Squats until the 100 are complete.*
Read MoreStrength:
“Wave Loading”
3, 2, 3, 2, 3, 2
Deadlifts
*weights should be ascending going from 3-2 but stay the same going from 2-3 reps*
Metcon:
9 Minute Ladder
2 Power Cleans (95/135)
3 Chest 2 Bar Pull-ups
*At least through 15 Pull-ups to Rx*
Read MoreMetcon:
1 mile-800m-400m-200m-100m
25-20-15-10-5
5-4-3-2-1
Run
Ring Dips
Wall Climbs
*30 minute cut-off*
Read MoreReminder there is no noon class and only a 5pm class in the afternoon.
Strength:
Find your 5 Rep Max Back Squats
Metcon:
“Fran”
21-15-9
Thrusters (65/95)
Pull-ups
*10 minute cut-off*
Read MoreMetcon:
AMRAP x 21 minutes
50 Double-Unders
12 Front Rack Lunges (75/115)
15 Shoulder 2 Overhead (75/115)
*At least 7 Rounds to Rx*
Read MoreStrength:
EMOTM X 12 minutes
Odd- 12 Toes 2 Bar
Even- 6 Strict Handstand Push-ups
Metcon:
500m-400m-300m-200m-100m
25-20-15-10-5
Row
Burpees Over the Rower
*12 minute cut-off*
Read More