Metcon
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wall Balls (20/14)
Advertisements
4
Strength
20 minutes to complete
3×7 Bench Press
Metcon
AMRAP 15:
60 Double Unders
21/15 Calorie Bike
15 Deadlifts (225/155)
Metcon
“Big Clean Complex”
6 sets of the following complex, going every 4 minutes:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*All 12 lifts are meant to be unbroken in each set. Climb in weight over the 6 sets.
Compare to May 18, 2017
Post WOD
2 minute couch stretch per leg and other cool mobility stuff
Warm-up Skillz
AMRAP 5
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups
Continue to add (2) reps per round.
Metcon
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Strength
Back Squats – Go every 2 minutes
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Metcon
4 RFT:
40 Squats
30 Sit-ups
20/15 Calorie Bike
Hero WOD
“31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.
Compare to August 12, 2017
Strength
20 minutes to establish a heavy set of 10 Deadlifts
Metcon
3 RFT:
20 Deadlifts (155/105)
15/10 Calorie Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Bike
Skill
15 minutes to work on Handstand Push-ups, Handstand Walks, Handstand Holds…
If you are proficient at Handstand Push-ups, complete 50 Strict HSPU for time.
Metcon
AMRAP 3:
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats (135/95)
Metcon
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)
