Metcon
2 Rounds for Time:
1000/750 Meter Row
20 Box Jumps
20 Push-Ups
20 Alternating Pistols
500/400 Meter Row
10 Box Jumps
100 Double-Unders
10 Push-Ups
Post WOD
10 Scorpions
10 Speallers
3 Rounds for Time:
1000/750 Meter Row
20 Box Jumps
20 Push-Ups
20 Alternating Pistols or Step Ups
500 Meter Row
10 Box Jumps
100 Double-Unders
10 Push-Ups
Strength
Deadlift (8-6-4-2-2)
Metcon
AMRAP x 10
20 Alternating KB (or DB) Farmer Carry Reverse Lunges (53/35#)
20 V-Ups
2:00 Rest
AMRAP x 10
200m Run
40 Double Kettlebell (DB) Shoulder to Overhead (35/26#)
20 Barbell Overhead Stationary Lunges (75/55#)
10 Handstand Pushups
Post WOD
2:00/side Towel Stretch
Accessory
3 Sets:
10/10 Single Arm Dumbbell Windmills
10/10 Suitcase Deadlifts
15 Banded Scap Squeezes
Metcon
AMRAP x 10
20 Alternating KB (or DB) Farmer Carry Reverse Lunges
20 V-Ups
2:00 Rest
AMRAP x 10
200m Run
40 Double Kettlebell (DB) Shoulder to Overhead
20 Plate Overhead Stationary Lunges
10 Box HS Pushups
Post WOD
2:00/side Towel Stretch
Strength
E2MOM x 12
Power Clean + Push Jerk (6 x 2)
Metcon
0:00-12:00
For Time
15-12-9
Cal Row
Thrusters (95/65#)
Toes to Bar
12:00-20:00
For Time:
10 Dumbbell Thrusters (50/35#)
21 Burpee to 6″ Target
10 Dumbbell Thrusters
15 Burpee to 6″ Target
10 Dumbbell Thrusters
9 Burpee to 6″ Target
Post WOD
2:00 Puppy Dog Pose
Accessory
3 Rounds
1:00 Marching with a heavy DB Overhead (per side)
1:00 Plank
1:00 Dead hang from Bar
Metcon
0:00-12:00
For Time
15-12-9
Cal Row
Thrusters
Knee Raises
Loft Remote:
Sub 4x jump rope for row (60-48-36)
Sub tuck ups for knee raises
12:00-20:00
For time:
10 Dumbbell Thrusters
21 Burpee to 6″ Target
10 Dumbbell Thrusters
15 Burpee to 6″ Target
10 Dumbbell Thrusters
9 Burpee to 6″ Target
Post WOD
2:00 Puppy Dog Pose
Metcon
Every 10 minutes for 30 minutes:
400m Run
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Balls (20/14#)
30/20cal Bike
Post WOD
100m Walk with Walking Quad Stretch
Metcon
Every 10 minutes for 30 minutes:
400m Run
10 Burpee Box Jump Overs
20 Ring Rows
30 Wall Balls
30/20cal Bike
Loft Remote:
Sub 40 Jump Lunges + 50 Mountain Climbers for Assault Bike Cal
Post WOD
100m Walk with Walking Quad Stretch
Metcon
With a partner- Alternate Full Rounds:
AMRAP x 7
10 Thrusters (95/65)
6 Bar Facing Burpees
Rest 1:00
AMRAP x 6
6 Thrusters (115/75)
4 Bar Facing Burpees
Rest 1:00
AMRAP 5
2 Thrusters (135/95)
2 Bar Facing Burpees
Post WOD
2:00/side Couch Stretch
Metcon
AMRAP x 7
10 DB Front Squats
6 DB Facing Burpees
Rest 1:00
AMRAP x 6
6 Shoulder to Overhead
4 DB Facing Burpees
Rest 1:00
AMRAP 5
2 Thrusters
2 DB Facing Burpees
Post WOD
2:00/side Couch Stretch