A) CF S-WOD – if you are proficient at walking set up obstacles.
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)
B) CF Metcon
C) 10 burpee box jump overs for time (30/24)
D) 20 burpee box jump overs for time (24/20)
Skill: EMOM for 10 min
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round
WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups
Hang Power Clean - start at 60% of 1 RM PC and increase weight every other round
WOD: For time
Buy in: 200 m run
12-9- 6
Power Cleans 185/135
9-6- 3
Bar Muscle Ups
This one is for all the people reading this who think they “can’t”. Everyone in the room knows you can do this, aside from yourself. You are your own worst enemy in the gym. You can row a little faster than you think, run further, lift more, wake up and go to the gym earlie
A) Power Clean + Hang Power Clean; 10min EMOM start @ 70% of 1rm PC, increase weight every other round
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm
B) CF Metcon
C) Front Squat; 5 sets of 1 @ 90% of 1rm
Skill: Pick one of the following:
Wall Walk
HS Kick Up
Pike off a box
OH Plate Hold
10 rounds of :20 on, :40 off
WOD: EMOM x 21, alternating movements
Min 1) 5/side DB Strict Press
Wall Walk
HS Kick Up
Pike off a box
OH Plate Hold
10 rounds of :20 on, :40 off
WOD: EMOM x 21, alternating movements
Min 1) 5/side DB Strict Press
18 min AMRAP 1:1
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run
Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep
12 Wall Balls 25-35/16- 25
200 M Run
12 Hang Power Snatch 75/55
200 M Run
Partner completes each movement before the other partner goes
Score: team rounds - 100 m = 1 rep
Skill: E90 sec for 8 rounds - start at 60-65% of Push Jerk 1rm increasing each round
Push Jerk + Split Jerk
WOD: 3 Rounds for time
10 Clean and Jerk 135/95
55 Double Unders (sub 110 Single Unders)
12 min time cap
Push Jerk + Split Jerk
WOD: 3 Rounds for time
10 Clean and Jerk 135/95
55 Double Unders (sub 110 Single Unders)
12 min time cap
A) CF S-WOD
B) CF Metcon
C) 2rds NFT; 10 candlestick to pistol, 10 pistols, 10 single leg box jump (you
pick height)
B) CF Metcon
C) 2rds NFT; 10 candlestick to pistol, 10 pistols, 10 single leg box jump (you
pick height)
WOD: Teams of 2
Accumulate 2 miles running, alternating every 200m (8/person)
Partner 1: 200m run
Partner 2: AMRAP
40 Jump Ropes
10 Plate Ground 2 Overhead 45/25
Score is time/rounds + reps
Accumulate 2 miles running, alternating every 200m (8/person)
Partner 1: 200m run
Partner 2: AMRAP
40 Jump Ropes
10 Plate Ground 2 Overhead 45/25
Score is time/rounds + reps