WOD

8am Open Gym or
9am Class

A) Warm Up – Coaches Choice

B) 12-9-6-9-12 with a time cap of 17 mins.
Thrusters (95/65)
DB Snatch (55/35)

REST 5 MINS, then do.

C) 10 min EMOM
Min 1: 15 Push-ups
Min 2: 7 Man Makers (just bw)

Cash out if you so desire:
Row 2000M OR Ski Erg 2000M

A) Coaches Choice Warm-Up

B) 3 Sets
Ring Support Tuck Hold x20-30 sec
Deadbug x16

rest as needed

EMOM For 10 Min Do:
Odd – Toes To Bar x8-10
Even – PVC Arch-up x15

C) For Time:
50 Power Snatch (75/55)
50 Walking Lunges
50 Pull-ups

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B) 5 Sets
Snatch Balance + Overhead Squat @53×1 x1x3

C) 2 Sets
20/15 Cal Assault Bike
20 Burpees
rest 5 min
15 DB Power Cleans (50/35)
15 DB Thrusters (50/35)
15 Cal Row
rest 5 min

A) 3 Sets
Samson Stretch Lunge x25ft
Frankenstein Walk x25ft
Hang Muscle Clean x5
Front Squat x5
Push Press x5

B) Every 2 Min For 12 Min Do:
Clean and Jerk x1.1.1 @70%

C) 5 Rounds For Time Of:
9 Front Squats (135/95)
12 Games Standard Box Jumps
15 Handstand Push-ups
18 Deadlifts (135/95)

A) Coaches Choice Warm-Up

B) 3 Sets
1 Min Max KB Sumo Deadlift High Pull (53/35)
rest 30 sec
1 Min Max Push-up
rest 30 sec
1 Min Max Cal Ski Erg
rest 30 sec
1 Min Max Double Under
rest 30 sec
1 Min Max Shuttle Sprint (50ft inc.)
rest 30 sec

*Score total reps completed

C) 3 Sets
Bear Crawl Sled Drag x100ft

Reminder!!

All Saturday Classes are cancelled as we are hosting the Metcon Mashups Competition.

Spectators and volunteers welcome.

Hope to see you all there!!

Good Luck to all those competing!!

 

A) Coaches Choice Warm-Up

B) 4 Sets
Back Squat x5 @52×1
rest 90 sec
Weighted Glute Bridge x10-12
rest 90 sec

C) For Time:
1000 m Row
150 Wall Balls (20/15)

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) AMRAP In 10 Min Of:
100ft Overhead Plate Walking Lunge (45/25)
150ft Sled Push (Heavy)
15 Burpees
rest 5 min
AMRAP In 10 Min Of:
20 Cal Assault Bike
10 KB Snatch, R (53/35)
10 KB Snatch, L

C) 3 Sets
Single Arm Landmine Thruster x8 ea.
Floor Seated 90 Degree Bent Arm DB Hold x20-30 sec

https://www.youtube.com/watch?v=4Vmj7j8XRSA