Monday - 240417
Skill: Tabata L-Sit / Hollow rocks Metcon: In Pairs for time: 300 Double Unders 150 Weighted Pushups (#20/10) 50 Thrusters (#60/40) *Split reps as you like
Sunday - 230417
Strength: EMOM for 8min: 2 High Hang Power Cleans Work on speed under the bar. Increase weight between rounds. Metcon: AMRAP in 15min of: 4 Power Cleans (#70/45) 8 Toes-to-bar 12 Wallballs (#10/6)
Saturday - 220417
Strength: Deadlift 3-3-3-3-3 Metcon: 3 Rounds for time: 15 Shoulder to overhead (#50/35) 9 Burpee-Box Jumps Run 800m Endurance: AMRAP in 30 min: Run 400 3 Rounds: 5 pullups 10 HR Push ups 15 Air Squat Competitors: A. E2MOM for 14min: Hang Snatch + 2 OHS B. "DT"
Friday - 210417
Skill: Handstands practice - 10min Metcon: For time: 50 Pushups 25 Box Jumps 50 Double Unders 25 Overhead Squats (#50/35) 50 V-ups 25 Pullups 50 Burpees
Thursday - 200417
Strength: Press 5-4-3-3-1 Metcon: 7 Rounds for time: 7 Chest-to-bar Pullups 14 Kettlebell Swings (#24/16) 24 Goblet Walking lunges steps (#24/16)
Wednesday - 190417
Skill: Single/Double/Tripple Unders practice for 10min. Metcon: AMRAP in 20min of: 30 Double Unders 1 Rope Climb 15 Situps 2 Ring Dips *add 1 rope climb and 2 ring dips every round Endurance: AMRAP in 30min: 200m run 8 DB Thrusters (#15/10) 10 Toes-to-bar 5 Pullups
Tuesday - 180417
Strength: Weighted Bar Dips 5-5-5-5-5 Metcon: For time: Run 200m 10 Box Jumps 10 Clean and Jerks (#60/40) Run 200m 20 Box Jumps 10 Clean and Jerks (#60/40) Run 200m 30 Box Jumps 10 Clean and Jerks (#60/40)
Monday - 170417
Skill: Squat Clean Strength: Every 90sec for 12min: 2 Squat Cleans Go heavy Metcon: AMRAP in 10min: 4x8m Shuttle Sprint 5 Deadlifts (#100/60) 10 Clapping Pushups
Sunday - 160417
Strength: Bent-over Rows 5-5-5-5-5 Metcon: 8 Rounds for time: 21 Double Unders 15 V-ups 9 Kettlebell Swings (#32/24)
Saturday - 150417
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Squats Run 1600m *RX: wearing a 9/6kg vest *Split reps as needed Endurance: Same as wod Competitors: -"Murph" -Rest 5min -8min to find a heavy 1-rep Power Clean (max 4 attempts)
Friday - 140417
Strength: Strict Chest-to-bar pullups 5-5-5-5-5 No weight added. Work on pulling the bar as low as you can under your chest. Use any grip style. Metcon: In pairs for max reps: 4min Max Hang Power Cleans (#60/40) 4min Max Shoulder to overhead (#60/40) 4min Max Front Squats (#60/
Thursday - 130417
Strength/Skill: 10min to build a heavy 1-rep Clean and Jerk Metcon: For time: 50-40-30-20-10 Wallballs 5-4-3-2-1 Bar Muscle-ups
Wednesday - 120417
Skill: EMOM for 10min: Even: max time L-Sit hold Odd: 80m Farmer carry (#25/15) Metcon: For time: 21-15-9: Overhead Squats (#60/40) Double Unders -Then: 9-15-21: Burpees Ground to overhead (#60/40) Endurance: 30min AMRAP : 50M dual Kb overhead carry (#20/12) Run 400 50m dual kb overhead carry
Tuesday - 110417
Metcon: “10 Plagues of Panda!” For time: 1 – Wall Climb 2 – DeadLifts (120/70kg) 3 – Toes to bar 4 – Burpees 5 – WallBall Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Tripple Unders (x3 doubles or x6 singles) * After completing the first
Monday - 100417
Skill: Rope Climb Metcon: AMRAP in 20min of: 1 Rope Climb 10 HSPU 15 Box Jumps Cash-out: 80 Hollow body rocks
Sunday - 090417
Strength: Back Squat 3-3-3-3-3 Metcon: For time: 42-30-18-10 Burpee-Pullups Run 400m after each set