Category: WOD

Warm-up:

1 round for time

3-6-9

• Air Squat
• Push-up

 

Skill/Strength:

Back Squat

3×1 @ 90%

 

MetCon:

15 min. AMRAP

RX+/RX

• 30 Air Squat
• 20 Push Press 75/53
• 10 Push-up

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Fitness/Recovery

• 15 Air Squat
• 10 Push-up
• 5 Underhand Wall Ball 20/14

WOD:

teams of 4

2 athletes working at a time, synchronized – Split load equally

30 min. AMRAP

• 100 Burpee
• 100 Box Jump 20/16
• 100 cal. Row or Ride
• 100 DB Snatch 40/25
• 100 Air Squat
• 100 Hang Clean 135/93

Warm-up:

3 rounds for time

• 10 sec. hang from Pull-up rack
• 5 Thruster 75/53
• 5 B-O Barbell Row 75/53

 

WOD:

Open 12.5

9 min. AMRAP

Rep Schem: 3-3, 6-6, 9-9, 12-12….

RX+/RX

• Thruster 100/63
• C2B

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Fitness/Recovery

• Underhand Wall Ball 14/8
• Push-up

Warm-up:

1 round

• 175 m. DB Farmer Carry
• 10 B-O DB Row

 

Skill/Strength:

Bent-over Barbell Row

5×5 @ 75% – EMOM

 

MetCon:

3 rounds for time

RX+/RX/Fitness-Recovery

• 15 Bent-over DB Row
• 15 Sit-up
• 15 DB Swing
• 175 m. DB Farmers Carry

Warm-up:

1 round

• 10 Deadlift
• 15 Sit-up
• 175 m. Run

 

MetCon:

Michael

3 rounds for time

RX+

• 800 m. Run
• 50 GHD Back Extensions
• 50 Sit-ups

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RX

• 400 m. Run
• 50 Romanian Deadlift 95/63
• 50 Sit-ups

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Fitness/Recovery

• 400 m. Run
• 9 Deadlift 115/78
• 18 Sit-ups

Warm-up:

1 round

• 9 Push-up
• 12 Medicine Ball Jump-over
• 15 Medicine Ball Thruster
• 18 DU

 

Skill/Strength:

Bench Press – Reverse Grip

5×5 – EMOM

 

MetCon:

12 min. AMRAP

RX+

• 35 DU
• 11 Thruster 75/53
• 7 Burpee Box Jump-over 20/16

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RX

• 35 DU
• 11 Thruster 45/33
• 7 Burpee Box Jump-over 16/12

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Fitness/Recovery

• 50 SU
• 11 KB Squats 44/25
• 7 Wall Ball 20/14

Warm-up:

1 round for time

• 10 Bear Complex 65/53

 

Skill/Strength:

Snatch

5×2 @ 90% – EMOM

 

MetCon:

3 rounds for time

RX+

• 400 m. Run
• 12 C2B Pull-up
• 9 Clean & Jerk 155/103

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RX

• 400 m. Run
• 12 C2B Pull-up
• 9 Clean & Jerk 115/78

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Fitness/Recovery

• 175 m. Run
• 12 KB Swing 44/25
• 9 Deadlift 95/63