Strength: Power Clean 3-3-3-3-3 Push Press 5-5-5 Metcon: "Death by Burpee-Box-Jumps" Minute 1 - 1 Burpee-box-jumps Minute 2 - 2 Burpee-box-jumps Minute 3 - 3 Burpee-box-jumps ...... and so on until you run out of time, tap out or make it twenty rounds. If you fail to get required
Metcon: "Fran": 21-15-9 reps of: Thrusters (#43/35) Pullups Rest 5min and then: "Annie": 50-40-30-20-10 reps of: Doubleunders Situps
Skill: Kipping Pullups Metcon: Run 800m 80 Plate G2OH (#20/10) Run 400m 40 WallBall Shots (#10/6) Run 200m 20 HSPU
Skill: Pistols Strength: Press 5-5-5 Metcon: 7 Rounds for time: 9 HRPU 6 Pistols 3 Hang Power Snatch (#43/35)
Strength: Hang Power Clean 3-3-3 Power Clean 2-2-2 Clean 1-1-1 Metcon: 3 Rounds for time of: Run 400m 20m Burpee-broad-jump 20 Kettlebell Swings (#32/16)
Strength: 3sec Pause Back Squat 3-3-3 DeadLift 5-5-5 Metcon: AMRAP in 7min of: 3 Wall Climbs 5 Burpees 10 Doubleunders AMRAP in 7min of: 3 Muscle-ups 5 Burpees 10 Doubleunders
Regina's Goodbye WOD: AMRAP in 24min of: 50 Doubleunders 45 Weighted Situps (#20/10kg) 40 Pushups 35 WallBall Shots (#10/6kg) 30 Over-the-bar Burpees 25 DeadLifts (#60/40kg) 20 Pullups 15 Hang Power Clean (#60/40kg) 10 HSPU 5 Thrusters (#60/40kg)
Skill: Overhead Squat Metcon: 21-15-9 reps of: Overhead Squat (#50/35kg) Toes-to-bar Doubleunders (25 reps)
Strength: Front Squat 5-5-5-3-3 Metcon: 3 Rounds for time: Run 400m 15 Hang Power Cleans (#43/30) 12 Pullups 9 Over-the-box Jumps
Skill: Ring Muscle-up progressions Metcon: 2min MAX DeadLifts (#100/60) 2min MAX Doubleunders 2min MAX Pullups 2min MAX Burpees 2min MAX Kettlebell Swings (#32/16) *90sec Rest between drills*
Power: Box Jump for height - 15min to establish highest jump Strength: Weighted Pushups 8-8-8 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees Rollups Box Jumps
Metcon: "Jag 28" For time: Run 800m 28 Kettlebell swings (#32/16) 28 Strict Pull-ups 28 Kettlebell clean and jerk (#32/16) 28 Strict Pull-ups Run 800 meters
Strength: Press 5-5-5 Push-Press 3-3-3 Push-Jerk 1-1-1 (Demos) Metcon: AMRAP in 12min of: 20 Walking Lunges w/KB overhead (#24/12) 10 Burpees
Skill: Single/Double/Tripple Unders Metcon: Complete as many rounds as possible in 15 minutes of: 5 Push-Press (#60/40) 25 V-Ups 50 Doubleunders
Strength: Back Squat 5-5-5 Weighted Pullups 3-3-3-2-2-2 Metcon: Run 800m Then perform 3 rounds of: 10 Ring Dips 12 Power Cleans (#43/30) 14 Burpees
Strength: Power Clean 3-3-3 Metcon: In Pairs for time: 50 Thrusters (#50/35) 100 Knees to elbows 150 Partner Wallball Shots (#10/6) 200 Weighted Situps 250 Doubleunders 1 Climb up the stairway to hell (Exhibit A)
