Category: W.O.D.

25 Minutes

200 M Run

5 Muscle Ups (1 Pull Up + 1 Push 5x scale)

200 M Run

5 Muscle Ups

10 Handstand Push Ups

200 M Run

5 Muscle Ups

10 Handstand Push Ups

20 Sit Ups

200 M Run

5 Muscle Ups

10 Handstand Push Ups

20 Sit Ups

30/24 Cal Row

200 M Run

5 Muscle Ups

10 Handstand Push Ups

20 Sit Ups

30/24 Cal Row

Max Burpees

___________________________________________________

This will start of relatively simple and fast, but your ability to sustain movement quality and efficiency under duress is going to be tested. The goal is to reach the end and get to the burpees, make it happen!

Part 1:

7 Squat Cleans (60-65%)

60 Double Unders

7 Squat Cleans (70-75%)

60 Double Unders

7 Squat Cleans (80-85%)

60 Double Unders

7 Squat Cleans (90-95%)

60 Double Unders

*16 Minute Cap

Part 2:

7 x 1

Split Jerk

*Start at 60%, work up from there

__________________________________________

Back to the heavy weights today with just a little bit of engine and urgency mixed in. Use your clean and jerk % numbers and go in to each lift will enough air in your lungs. Don’t try to fly through this, keep things smooth and clean.

Every 5 Minutes for 5 Rounds

400 M Run

12 DB Snatches

12 Wall Balls

*Each round should be done in “sprint” fashion

*Record fastest-slowest rounds

__________________________________________________

Intensity is the name of the game here. Go hard early, and aim to hit the same time each round. If you do this right….you should be on the ground after this one.

In Teams of 2 (1 working / 1 resting)

50 Pull Ups

50 Shoulder to Overhead (95/65)

50 Bar Facing Burpees

50 KB Swings

400 M Run (together)

40 Chest to Bar Pull Ups

40 Shoulder to Overhead (135/95)

40 Bar Facing Burpees

40 KB Swings

400 M Run (together)

30 Muscle Ups

30 Shoulder to Overhead (165/115)

30 Bar Facing Burpees

30 KB Swings

400 M Run (together)

*30 Minute Cap

__________________________________________________

Make sure you discuss the weight jumps and gymnastics movements with you partner prior to starting. We want these movements to look the same from start to finish! Don’t get sloppy chasing after movements that aren’t there quite yet, chase the stimulus !

Part 1:

3 Sets (Not for time)

6 High Box Jumps

6 Bulgarian Split Squats (each leg)

12 Hollow Rocks

Part 2:

Every 1:30 for 3 Sets

1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

*50-60%

Every 1:30 for 3 Sets

1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

*65-75*

Every 1:30 for 3 Sets

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk

85-95%

Every 1:30 for 3 Sets

1 Squat Clean and Jerk

*95+%

________________________________________________________

We take a break from the high volume, fast paced, conditioning based workouts to get back on the barbell and throw around some heavy weight. Have a plan for your weight increases so you aren’t scrambling…and try to. get something out of all these clean pulls, they are going to make you stronger off the ground.

10 Rounds

6 Hang DB Snatch (R)

6 Hang DB Snatch (L)

6 DB Push Press (R)

6 DB Push Press (L)

12 Alternating DB Step Ups (choose height)

35 Double Unders

*30 Minute Cap

________________________________________________

The volume may appear to be a lot but we want to challenge you on this. Every time you pick up that DB, you don’t put it down until the step ups are complete! Keep in mind, single limb. work means there is ALWAYS a limb resting. Use that to your advantage.

For Time:

50 Box Jumps (24/20)

50 Strict Press (45/35)

50 Toes to Bar

50 Sit Ups

50 Push Ups

50 Barbell Lunges (45/35) – Back Rack

50/40 Cal Row

50 Burpees

*30 Minute Cap

_____________________________________________

Barbell Class (715pm)

A) 10 sets with a partner:

5 seated box jumps

10 medicine ball reactive throw

B) Split jerk (from the ground)

5-5-5-5-5

_____________________________________________

A race to the 400 rep mark! These movements will run in to each other at times, but for the most part this will be a “suck it up” approach, not much else to say.

3 Rounds

400 M Run

18 KB Swings (53/35)

12 Wall Balls (20/14)

3 Minute Rest, then

3 Rounds

200 M Run

12 Hang Power Snatch (95/65)

12 Overhead Squats (95/65)

*25 Minute cap

______________________________________________

The complexity of movements will get tougher in the second metcon but the runs will be shorter and the looseness will be there. Stay aggressive knowing that 3 minute rest should be enough to keep the intensity up. Try to get all sets done in 1-2 sets!

Part 1:

2 Sets

3 Front Squats + 1 Split Jerk

*70-80%

2 Sets

2 Front Squats + 1 Split Jerk

80-90%

3 Sets

1 Front Squat + 1 Split Jerk

90-100%

Part 2:

10-8-6-4-2

Squat Clean and Jerk (165/115)

Strict Pull Ups

*12 Minute Cap

______________________________________________

Lets get to work on the efficiency of the jerk motion with a fatigued lower body and front rack, which should force us to focus on SPEED UNDER THE BAR. Go heavy on part 2, but make it a weight you can consisntely maintain a rep-every-15-seconds type pace.

In Teams of 2 (1 working / 1 resting)

AMRAP 9

I go, you go

9/6 Cal Row

6 Burpees Over Rower

3 Clean and Jerks (135/95)

3 Minute Rest

AMRAP 9

I go, you go

9/6 Cal Row

6 Burpees Over Rower

3 Muscle Ups

3 Minute Rest

AMRAP 9

I go, you go

9/6 Cal Row

6 Burpees Over Rower

3 Box Jump Overs (30/24)

________________________________________________________

*Today is a fun one!… err, depending on your idea of “fun”.  Scale muscle ups accordingly, but the rep scheme allows you to work on them without slowing things down too much.  Earn your weekend!