Strength: 15min - build to a heavy set of: Clean + Jerk (1+2) Metcon: In teams of 2, i-go-you-go for AMRAP in 15min of: 3 Sandbag Over shoulder (#60/45) 5 Ring Dips 3 DB Devil Press (#22.5/15, x2) Endurance: For time: 10-20-30-40-50 Run 800m Situps Box Jumps
Strength: Weighted Chinups 5-5-3-3-1-1-1 Metcon: For time: 21-15-9 Front Squat (#43/30) Push Press (#43/30) Thrusters (#43/30)
Skill: Handstand practice Metcon: For time: 3 Rounds of: 10 Overhead Squats (#50/35) 30 Double Unders 2 Rounds of: 8 Overhead Squats (#60/40) 50 Double Unders 1 Round of: 6 Overhead Squats (#70/45) 70 Double Unders Endurance: AMRAP in 40min: Run 400m Row 400m 40 DB Burpee
Strength: Tempo Dips @5310 3-3-3-2-2 *add weight if possible Metcon: AMRAP in 14min of the ladder: 3-6-9-12... Hang Power Cleans (#43/30) Front Squats (#43/30) Toes-to-bar Weightlifting: -Barbell Box jump 20/15kg 5×5 -Snatch grip press 5×5 Ascending weight -Snatch balance (60%) 3×3 (70%) 3×2
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air Squats Run 1600m *Wear a 9/6kg vest *Split reps how ever you like (not runs)
Strength: Good Morning 10-10-10-10 Metcon: AMRAP in 16min: 12 KB Snatch (#24/16) 6 Burpees 3 Ring Muscle-ups
Strength: Tempo Deadlift @3030 3-3-3-3-3 Metcon: In teams of 3 for time: 120 DB Thrusters (#22.5/15, x2) 90 DB Burpees 30 Sandbag over shoulder (#70/45) *one works, one rest and one holds a plank Weightlifting: -Hang clean+squat+power jerk (50%) 1+1+1 /3 (60%) 1+
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) Abmat Situps Endurance: AMRAP in 30min: Row 800m 20 DB Burpees (#15/10, x1) Run to stairs 20 DB Thrusters (#15/10, x1) Skills: Ring Muscle-up
Skill: Rope Climb Metcon: AMRAP in 20min: 1 Rope Climb 5 HSPU 10 V-Ups 15 Air-Squats
Strength: E2.5MOM for 15min (6 sets): 1 Paused Power Snatch + 1 Hang Power Snatch *pause for 3sec at knee height at the power clean Metcon: AMRAP in 15min of: 10 KB Front Rack Reversed Lunges (#32/24, x1) 7 Toes-to-bar 3 Wall Climbs Endurance: In teams of 2: Accumulate:
Skill: Double/Tripple Unders Practice Metcon: For time: 100 Double Unders 21 Deadlifts (#80/50) 100 Double Unders 15 Power Cleans (#80/50) 100 Double Unders 9 Front Squats (#80/50) 100 Double Unders 3 Jerks (#80/50) Weightlifting: -Power clean + Hang Power clean (60%) 1+1 /3 (65%) 1+
Strength: Front Squat 3-3-3-2-2 *Pause for 5sec at the bottom of the LAST rep of each set Metcon: In Pairs for time: 100-80-60-40-20 Pushups 16-16-16-16-16 Thrusters (#60/40) Endurance: "Whitten" 5 Rounds for time: 22 KB Swings (#32/24) 22 Box Jumps Run 400m 22 Burpees 22 Wallballs
Strength: Press 3-3-3-2-2 Metcon: 10 Rounds for time: 10 Kettlebell Swings (#24/16) 10 Box Jumps 10 Hang Power Cleans (#43/30) Endurance: On a running clock: 00:00-12:00: Run 1200m Max Burpee Pullups in remaining time 12:00-24:00 Run 1200m Max Burpee Toes-to-bar in remaining time 24:
Wod Strength find 3 max reps OHS Metcon AMRAP in 20min: 12 Deadlifts (#52/35) 10 Box Jumps 8 Push-Press (#52/35) "Black Pandas" / Competitors A. Weighted Ring Muscle-Ups do one rep every 2min, start with bodyweight and add 1.25kg every set. start with strict until failure
WOD Strength: Paused Push-Press 5-5-3-3-2-2 Pause for 3sec at the bottom of the “dip” Metcon: 5 Rounds for time: 10 Deadlifts (#100/70) 5 Ring Muscle-ups Endurance: 5 Rounds for time: Run 800m 40 Situps 40 Pushups 40 Back Extensions Skills: 1. Double Unders 2. Kipping Toes-to-bar
Strength: Weighted Dips 3-3-3-3-3 Max unbroken pushups after each set Metcon: AMRAP in 15min of: 3-6-9-12.... Sumo-Deadlift High Pulls (#52/35) Box Jumps
