Metcon
E7MOM x 5
400m Run
3/2 Rope Climbs
25 Push-Ups
50 Air Squats
Accessory
:20 Work/:10 Rest
Superman Swimmers
Directly Into:
:20 Work/:10 Rest
Elbow Plank
Post WOD
2:00 Banded Lat Stretch
Metcon
E7MOM x 5
400m Run
3/2 Rope Climbs or 12 Ring Rows
25 Push-Ups
50 Air Squats
Remote:
Rope climb sub: 12 Ring Rows or Bent Rows
Accessory
:20 Work/:10 Rest
Superman Swimmers
Directly Into:
:20 Work/:10 Rest
Elbow Plank
Post WOD
2:00 Banded Lat Stretch
Weightlifting
EMOM 12
1 Squat Clean + 2 Front Squats
EMOM until you miss the same weight twice
Metcon
For time:
30 Bar Facing Burpees
30 Chest to Bar Pull-Ups
30 Clean & Jerks
30 Burpee Chest to Bar Pull-Ups
RX: 95/65#
Immediately Into:
Find a 3-RM Hang Squat Clean
Post WOD
2:00 Barbell Quad Smash
Weightlifting
3 Rounds
10 DB Floor Press
15 Banded Tricep Push Down
3 Rounds
10 Plank Pushups
15 Front Raises
3 Rounds
10 Arnold Press
15 Bicep Curls
Metcon
For time:
30 DB Facing Burpees
30 Jumping Chest to Bar Pull-Ups
30 DB Clean & Jerks
30 DB Facing Burpees
Remote: Sub for Jumping C2B: 30 DB Kroc Rows (each side)
2:00 Rest and Then:
30 Heavy D-Ball Bear Hug Squats
Post WOD
2:00 Barbell Quad Smash
Metcon
For time:
42/30 Calories of Assault Bike
42 Wall Balls
30/20 Calories of Assault Bike
30 Wall Balls
18/15 Calories of Assault Bike
18 Wall Balls
Rest 5:00 then. . .
2000/1650m Row
25 Box Jump-Overs
50 Alternating Dumbbell Snatches
25 Box Jump-Overs
50 Alternating Dumbbell Snatches
RX: 20/14#, 24/20″, 50/35#
(Cap 35:00)
Accessory
3 Rounds
10/10 DB Windmills
20 Plank Knee to Elbow Crunches
20 Flutter Kicks
:30 Hollow Hold
Metcon
For time:
42/30 Calories of Assault Bike
42 Wall Balls
30/20 Calories of Assault Bike
30 Wall Balls
18/15 Calories of Assault Bike
18 Wall Balls
Rest 5:00 then. . .
2000/1650m Row
25 Box Jump-Overs
50 Alternating Dumbbell Snatches
25 Box Jump-Overs
50 Alternating Dumbbell Snatches
Remote WOD:
Sub Jump Lunges for Assault Bike Calories
Start Part 2 with 1 Mile Run
Accessory
3 Rounds
10/10 DB Windmills
20 Plank Knee to Elbow Crunches
20 Flutter Kicks
:30 Hollow Hold
Weightlifting
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
Metcon
10-9-8-7-6-5-4-3-2-1
Strict Handstand Pushups
Ring Dips
Squat Snatch
RX: 135/95#
Post WOD
2:00 Towel Stretch
Accessory
AMRAP 15:00
100m Farmers Carry
As a complex:
10 Bent Over DB Row
10 Lateral Raises
10 Shoulder Presses
50m OH Carry (R)
50m OH Carry (L)
Metcon
10-9-8-7-6-5-4-3-2-1
Pushups
Ring/Box Dips
DB Hang Clusters
Post WOD
2:00 Towel Stretch
Strength
Back Squat (3×6 @ 80%)
Metcon
EMOM x 21
Minute 1: 5 Burpee Box Jump-Overs + 30 Double-Unders
Minute 2: 5 Burpee Box Jump-Overs + 8 Overhead Squats
Minute 3: 5 Burpee Box Jump-Overs + 10 Toes-to-Bar
RX: 24/20″ 95/65#
Post WOD
2:00/side KB Calf Smash
Accessory
AMRAP 15:00
20 DB Box Step Ups
10 Heavy Goblet Squats
20 DB Reverse Lunges
10 Heavy Goblet Squats
20 Squat + Side Crunch (10/side)
10 Heavy Goblet Squats
Metcon
EMOM x 21
Minute 1: 5 Burpee Box Jump-Overs + 30 Single Unders
Minute 2: 5 Burpee Box Jump-Overs + 10 DB Front Squats
Minute 3: 5 Burpee Box Jump-Overs + 10 V-Ups
Post WOD
2:00/side KB Calf Smash