Category: WOD

Activation 5 rounds for quality: 20 Single Unders 5 Slow Burpees 8 Box Step Ups 1:00 on Any Machine Barbell Cycling Every 2:30 x 5 sets: 30 Double Unders 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks *Build to 70-80% of 1 Rep Max Clean and Jerk* Metcon "One...

Activation 3 rounds for quality:2:00 on Any Machine5 Inch Worms5 Pike Push Ups10 Back Extensions10 Reverse Lunges Gymnastics 20 minutes to work through:10-9-8-7-6-5-4-3-2-1Strict Handstand Push UpsStrict Pull Ups*After each set perform 1-3 Reps of a Moderate to Heavy Deadlift* Metcon "18.4"For time:21 Deadlifts (225lbs/155lbs)21 Handstand Push Ups15 Deadlifts (225lbs/155lbs)15 Handstand...

Activation 8 minutes for quality:200 Meter Machine5 Down Dog to Push Ups2 lengths Bear Crawl (High Butt)2 lengths Single Dumbbell Suitcase Carry Each Arm Strength Every 2:00 x 5 sets:1 Tempo Pausing Front Squat (:05 negative, :03 hold)1 Pausing Front Squat (:03 hold)2 Front Squats*Build to 75% of 1 Rep...

Activation 3 rounds for quality:3 lengths Dumbbell Death March10 Alternating Box Step Ups10 Alternating Single Dumbbell Deadlifts200 Meter Machine Metcon "Single All The Way"AMRAP 18:20 Single Dumbbell Alternating Power Snatches20 Box Jumps (24”/20”)20 Single Dumbbell Hang Power Clean and Jerks20 Calorie Row Modifications Box Jumps-Step Ups-Squat Jumps-Line HopsRow-15/12 Calorie Echo...

Activation 5 rounds for quality:2 Lengths of Duck Walk5 Burpee Broad Jumps2 Lengths of Dumbbell Overhead Carry5 Calorie Machine Olympic Lifting Every 2:00 x 5 sets:1 Snatch Grip Push Press1 Snatch Grip Push Jerk1 Snatch Balance*Build to 60% of 1 Rep Max Snatch* Metcon "Airborne"6 rounds for time:45 Double Unders30...

Metcon “Mindreader” Ascending Ladder for 20:00: 1-2-3-4-5-6… “X” x 100m Echo Bike OR 50m Row Power Cleans 115lbs/85lbs) Lateral Barbell Burpees Accessory Work Every 4:00 x 3 Giant sets: 1 Turkish Get Up (Left Arm) 50’ Overhead Carry (Left Arm) 1 Turkish Get Up (Right Arm) 50’ Overhead Carry (Right...

Gymnastics 10 minutes to practice: Handstand Walking OR Handstand Push Ups Metcon AMRAP 9: 3-6-9-12-15… Squat Snatches (95lbs/65lbs) Toes-to-Bar Modifications Toes-to-Bar -Hanging Knee/Leg Raises -Situps Accessory Work Every 8:00 x 3 Giant sets: 15 Double Dumbbell Stiff Legged Deadlifts 20 Barbell Front Rack Reverse Lunges (10/leg) 20-30 Weighted Sit Ups

Strength Every 3:00 x 5 sets: Set 1 - 10 Back Squats Set 2 - 8 Back Squats Set 3 - 6 Back Squats Set 4 - 4 Back Squats Set 5 - 2 Back Squats *Build to a heavier 2 rep than last week* Odd Object Conditioning 25 minutes...

Metcon "Wise Men" On the 0:00… AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks (135lbs/95lbs) —REST 3:00— AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks (155lbs/105lbs) —REST 3:00— AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks (185lbs/135lbs) On the 20:00… 7:00...