10 Rounds:
200m Run
200m Row
:30 Rest
*35 min timecap, lift included
*wod time at end of 10
*1 clean + 2 Jerks
**In remaining time of your metcon build to a heavy complex
in 8 minutes build to a heavy power position snatch, you may land in a squat, power or split.
* Power Position = dip snatch, try to not hinge into a hang.
Use your legs
AMRAP 12:
2-4-6-8-10.. etc.
DB/KB Deadlift
DB/KB Lunge
*You choose the weight, 2 DB/KB’s
**Lunge R+ Lunge L = 2
Max Height Box Jump
For Time:
100 Double Under
20 Toe-to-Bar
30 Push Press 65/95
20 Toe-to-Bar
30 Push Jerk 65/95
20 Toe-to-Bar
30 Split Jerk 65/95
100 Double Under
*Scale:: 200 Single Unders & Hanging Knee Raises
50 Band Adductions Ea.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
4 Rounds NFT:
LOB DB Waiter Walk
6 Ea. SL DL with DB/KB
:30 Tuck Crunch
*Complete 10×2 at 70%
AMRAP 9:
6 Power Clean @75%
6 Bar Facing Burpee
*75% of power clean max, this should be heavy!
100 Glute Supermans
*Lying on box/bench, hip crease on edge, leg in & out
EMOM 15:
Min 1 – 100m Run
Min 2 – 12/15 Cal Row
Min 3 – 8/10 Cal Bike
Rx+.. Medball Run
15 EMOM
Add weight each set. Build to a heavy for the day
6 Rounds:
Walking Lunge 50′ w/ Medball 14/20
12 Pull-Ups
15 KB Swing 35/53
12 Medball Sit-Ups
-1 min rest-
*score is EACH round, 6 separate scores!
Complete 8 working sets over 65%
10 Min AMRAP
1 Rope Climb
10 Box Jumps 24/30″
3×10 DB Tate Press
3×20 Hollow Rocks
*add weight ea. set
5 Rounds:
15 Jumping Squats
100m Sprint
12 Burpee