Metcon: Ogi's Birthday WOD For time (45min timecap): 1000m run Then 6 Rounds of: 12 KB deadlifts (#24/16) 9 Russian KB Swings 6 American KB Swings 800m run Then 4 Rounds of: 12 Goblet Squat 9/9 Thrusters 6/6 Push Press 600m run Then 6 Rounds
Strength: Weighted Good Mornings 10-10-10 Metcon: For time: 50 Mountain Climbers 50 V-Ups 40 Mountain Climbers 40 Pike Pushups 30 Mountain Climbers 30 S2OH 20 Mountain Climbers 20 Bent-over Rows (each arm) 10 Mountain Climbers 10m Burpee Broad Jump
Strength: Single-arm Arnold Press 8-8-6-6-4 (each arm) Metcon: 3 Rounds for time: Run 600m 30 DB Snatch 30 Walking Lunges steps (With DB)
Metcon: AMRAP in 26min of: 16 DB/KB Hang Clean and Jerks (8/8) 16 Air-Squats 16 Situps
Metcon: 10 Rounds for time: 40 Double Unders 10 KB Swings (#24/16) 10 Jacksons 40m KB Overhead Carry
Core Strength: 5 Sets: 1min AMRAP 3 Situps 3 Tuck-ups 3 V-ups 3 Hollow Rocks *1min Rest between amraps Metcon: For time: Run 800-600-400-200-100m 20 DB/KB Hang Squat Cleans
Metcon: For time: Cash-in: 300 Double Unders Then, 1-2-3-4-5-6-7-8-9-10 Plate/DB Good mornings Plate/DB G2OH Plate/DB Overhead Lunges (each leg) Burpee jump overs Cash-out: Run 1000m
Metcon: For time: 75 DB/KB Snatch 75 Pistols 75 Swings 75 Pushups *E2MOM - 7 Burpees
Metcon: AMRAP in 30min of: 15 HSPU 50 Mountain Climbers 15 Jacksons 50 Knee taps 15 V-Ups 50 Single-Unders / Jumping Jacks 15 Goblet Jump Squats
Skill: Pistol Squat practice for 12min Metcon: 6 Rounds for time: 21 Situps 18 Bent-over Rows 15 Jump Squats 12 Back extensions 9 Pike Pushups
Strength: Weighted Pushups 8-8-6-6-4-4 Metcon: AMRAP in 24min of: 99 Swings 66 Push-Press 33 Russian Twists
Strength: Tempo Press 6-6-6-6-6 @5050 AMRAP Pushups after each set Rest as needed Metcon: AMRAP in 20min: 3 Rollup Burpees 8 Overhead Lunges 14 Sumo-Deadlift High Pulls Endurance: 20 Rounds for time: 20 Double Unders 10 Jump Squats 5 Pike Pushups 3 Burpees
Strength: 3 Sets: 12 Weighted Good Mornings 30sec Hollow Hold 1min Handstand Hold 2min Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Burpees 20 Air Squats 10 Power Cleans (kb/db/plate)
Core Strength: 3 Sets, unbroken if possible: 10 Situps 10 Tuck-ups 10 V-ups 10 Tuck-ups 10 Situps Rest 1min Metcon: 10 Rounds for time: 30 Knee-taps 20 Bent-over Rows 10 Weighted Step-ups Endurance: For time: 100 Double Unders 150 Situps 80 Double Unders 100 Goblet Lunges 60 Double Unders 75
Strength: Bulgarian Split Squats 12-12-12-12-12 (6/6) Metcon: For time: 40 Single-leg Deadlifts 30 Push-Press 20 Shoulder taps 10 Burpee tuck jumps 20 Shoulder taps 30 Push-Press 40 Single-leg Deadlifts
Strength: 5 Sets: 10 Weighted Good Mornings 10 Weighted Dips/Jacksons 30sec Weighted Plank Metcon: AMRAP in 14min of the ladder: 2-4-6-8... Burpees Clusters
