Strength:
5 Sets of-
1 minute Handstand Hold
6 Strict Handstand Push-ups
*These Handstand push-ups do not have to be unbroken necessarily, just 6 difficult ones. Cut the number down if you have to.*
Metcon:
AMRAP x 10 minutes
30 Sit-ups
15 Shoulder 2 Overhead (105/155)
*At least 4 Rounds to Rx*
Read MoreMetcon:
30 Squat Cleans (95/135)
40 Pull-ups
50 Cal Row
40 Pull-ups
30 Squat Cleans (95/135)
*20 minute cut-off*
Read MoreStrength:
5 x 5
Bench Press
Metcon:
AMRAP X 8 minutes
3 Deadlifts (235/345)
6 Bar Facing Burpees
9 Box Jumps (24/30)
*6 Rounds to Rx*
Read MoreMetcon:
50-40-30-20-10
Wallballs (14/20 @ 9/10ft)
25-20-15-10-5
Dumbbell Shoulder to Overhead (35/55)
5-4-3-2-1
Squat Snatch (115/175)
*25 minute cut-off*
Read MoreStrength:
3, 3, 3, 2, 2, 2
Front Squats
Metcon:
AMRAP X 10 minutes
25ft Handstand Walk
25 Air Squats
25ft Handstand Walk
5 Bar Muscle-Ups
*At least 4 Rounds to Rx. To scale you will take a box, doesn’t matter what height the box is at, you will then put your hands on the ground and toes on the middle of the box, piked(butt in the air). You will then walk your hands, while in the piked position, around the box. Reps in the Handstand Walk will be every 5ft, reps for the box walks will be every half way around the box, so 2 and a half circles around the box would be 5 reps. If we aren’t able to do that scaling option, you could also do a straight arm/straight legged bear crawl for the 25ft.*
Read MorePartner WOD
Metcon:
“Tara’s Heaven and Hell Birthday WOD”
With a 30 minute running clock
1-8: 1 partner establishes a 1-Rep Max Clean and Jerk, Partner 2 will establish a 1-Rep Max Snatch.
8-10: Rest/change weights
10-30: Complex A
4 Deadlifts (85/125)
4 Hang Cleans (85/125)
4 Shoulder 2 Overhead (85/125)
Complex B
3 Snatch Grip Deadlifts (85/125)
3 Power Snatch (85/125)
3 Overhead Squats (85/125)
*This is a partner WOD. The way that this will work, you may warm up to heavy weight prior to the start of the clock. Bar must be deloaded when the clock starts though. At 3,2,1 Go you may start loading your bar. You may use 2 bars, but only 1 partner can work at a time. 1 person will be trying to complete the heaviest Snatch they can do (power, Hang, Squat, Split, any Snatch will be accepted), while the other partner tries to complete the heaviest Clean and Jerk they can do. Score on first part is total weight of heaviest lifts. 8-10 you change weights to your Complex weights. The same weight should be used throughout this second part. On this part, partner 1 will complete Complex A, then partner 2 competed Complex A, then Partner 1 completes Complex B, partner 2 then completed Complex B. You will go back and forth like this for 20 minutes. For both complexes the Deadlifts must be Touch and Go, for Complex B the Power Snatch are from the ground and must be Touch and Go. If at any point one of the partners has to drop the bar during one of the complex’ or just fails while trying to complete the complex both partners will have to do a 5 Burpees penalty before moving on and you will not get credit for that complex, you will, however, still move on to the next partner. Score it’s total complexes completed, 1 Complex = 1 Rep.*
Read MoreMetcon:
8 Rounds
9 Box Jumps (24/30)
9 Front Squats (85/125)
9 Chest 2 Bar Pull-ups
*25 minute cut-off. If you did yesterday’s workout and your hands are hurting or feel like they will rip, drop down to difficult ring rows (feet elevated if possible).
Read MoreStrength:
3, 3, 2, 2, 1, 1
Split Jerks
Metcon:
9 minute Ladder
15 Double-Unders
5 Toes 2 Bar
At least through 25 Toes 2 Bar to Rx*
Read MoreMetcon:
AMRAP X 10 minutes
20-15-10-5
Back Squat (75/115)
Shoulder 2 Overhead (75/115)
Hang Cleans(75/115)
-Burpees with remaining left-
-Rest 3 Minutes-
AMRAP X 10 minutes
21-15-9
Deadlifts (155/225)
Handstand Push-ups
-Wallballs (14/20 @ 9/10ft) with remainder of time-
*You will have 2 scores, number of Burpees completed and number of Wallballs completed*
Read MoreStrength:
Every 1:30 x 8 Rounds
3 Overhead Squats
Metcon:
6-12-18-12-6
OAA Dumbbell Snatch (55/70)
Pistols
Power Cleans (95/135)
*12 minute cut-off*
Read More