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A.:
Metcon Partner WOD (Time) 50 Calorie Bike 50 Double Unders (Unbroken) 50 Wall Ball Shots @ 20/14 50 Ground To Overhead 60/35 50 Pull Ups 50 Bar Over Burpees 50 Pull Ups 50 Ground To Overhead 50 Wall Ball Shots 50 Double Unders (Unbroken) 50 Calorie Bike
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A. :
Push Jerk (EMOM 8, 2 reps at 75% Jerk 1RM) Breifly pause in the catch. Really focus on getting full extention of the arms. B.: "Danny" 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty. To learn more about Danny click here A.:
Deadlift (5 x 5 , tempo 3010) B. : 4 Rounds for time of: 12 Goblet hold Box Step ups (24/16) 8 Toes to Bar 12 Goblet Squats (24/16) 8 Deadlift (80/50) A:
Front Squat (EMOM 10, 2 reps @80%) B.: AMRAP 20: 10 Box Jumps 10 Pull ups 10 Burpees 10 GTOH 60/40 A.:
Push Press (EMOM 8, 3 reps @70%) 3 Push Press B.: For time: 10 Man makers 15 DB Thrusters 20 Toes to Bar 25 HSPU 100 Double Unders Three Wise Men Tribute
(3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125lbs or 85/55kg, RX = 135/95 lbs or 60/45kg, Scaled = 95/65 lbs or 45/30kg) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125lbs or 85/55kg, RX = 135/95 lbs or 60/45kg, Scaled = 95/65 lbs or 45/30kg) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs) To learn more about Three Wise Men Tribute click here A. :
Back Squat (EMOM 12, 2 reps @75-80%) B.: AMRAP 20: 10 Push Presses (50/35) 10 Kettlebell Swings (24/16) 10 Box Jumps (24/20) A.:
Bench Press (5-4-3-2-1) B.: For time: 10 Wall Ball Shots (20/14) 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10 Ring Dips A. 1.:
Pendlay Row (5 x 3 @ heaviest possible weight) A. 2.: Pull-ups (5 x max reps) B.: "7-UP" 10 Rounds for Time of: 7 Sumo-Deadlift High Pulls 7 Front Squats 7 Push Jerks ***Rx – 43/39*** A. :
Push Press (10-8-6-4-2-1) 3 sec pause at the top of each rep. Log heaviest weight for score. B.: 3 rds for time: 10 HSPU 10 Burpee Box Jump Overs 30 Abmat Sit ups |
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