Warm-up Coaches Choice Game [5minutes] then.. In small groups perform as many rounds for form in 9minutes 4 Turkish Get Ups [left] (with a KB) 4 Turkish Get Ups [Right] (with a KB) 7 half kneeling KB Clean, stand to press (left) 7 half kneeling KB Clean, stand to press (Right) 10m Hitlers 10m High…
Partner run, squat, jump! (Time) In Partners for Time: 800m Run 40 Squat Cleans (45/30) 40 Box Jumps (24/20) 600m Run 30 Squat Cleans (60/45) 30 Box Jumps 400m Run 20 Squat Clean (80/55) 20 Box Jumps -Comp Optional- Bar 1: 61/43 Bar 2: 85/52 Bar 3: 102/70 30″/24″ Box Reps are divided between eachother.
Metcon (Time) For Time: In Partners 80 Calorie Row/Ride 40 Front Rack KB Lunges (24/16) 40 KB Deadlift 40 KB Hang Power Cleans 80 Calorie Row/Ride Reps are divided between each other. Comp Optional: 120 Cal Each End 32/24 KB Mobilize shoulders and biceps post wod.
The Other Total Clean Bench Press Overhead Squat Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
The Other Total Clean Bench Press Overhead Squat Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#
Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…
Metcon (Time) – Row 50 Calories then.. – 100 OH Med Ball Sit Ups 10kg/6kg 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 50 KB Swings 25 Alt OH KB Lunge (left arm) 25 Alt OH KB Lunge (Right arm) 100 Box Jump overs 24″/20″ – KB Weight: 24kg/16kg…
Metcon (Time) In partners – For Time: – Max Calories in 5min – then.. – 30 DeadLifts 125kg/90kg (each) 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Wall Balls 10kg/6kg 15 Lat Burpees over bar (partner 1) 15 Lat Burpees over bar (partner 2) 30 Toes 2 bar…
– The Squat Clean Complex Clean Pull (1 Rep Max) Hang Clean (1 Rep Max) Clean (1 Rep Max) Perform 7 rounds for max load [20min] – 1 Round consists of 1 Clean Pull 1 Hang Clean 1 Clean in succession. – your score is the heaviest completed set. Metcon (Weight) Accumulate Max Reps Acending weight ladder Odd…
