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Strength
EMOM12 1) 4 Deadlifts @75% *NO TNG* 2) 6 Tall Box Jumps (30/24) 3) Rest Metcon 3 Rounds 20 Single Arm DB/KB OH Lunges (8R/8L) 16 Toes-To-Bar 12 Devil Presses 8 Chest-To-Bar Pull Ups SC:30/20 RX:50/35 RX+:60/40
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Metcon
Partner WOD AMRAP5 Wallballs [Non-working partner in wall-sit] AMRAP5 Kettlebell Swings [Non-working partner OH plate hold] AMRAP5 Box Jumps [Non-working partner holds plank] AMRAP5 Slam Balls [Non-working partner in farmer hold] *2 min rest/transition between stations. Stimulus is maximal output for duration of AMRAPs* Strength
1 1/4 Front Squats 6x3 @60% of 1RM Metcon "Isabel & Friends" 20 Bar Facing Burpees 15 Snatches 30 Toes-To-Bar 15 Snatches 20 Bar Facing Burpees SC:95/65 RX:135/95 Metcon
7 Rounds 500m Row OR 1200m Bike OR 400m Ski *2 Min rest between attempts. Consistent splits across ALL sets* Triib score is time of SLOWEST round Metcon
75 Sit-Ups 100 Hand Release Push-Ups The Big Run [1.25 Miles] 100 Air Squats 75 Sit-Ups Strength
DB Strict Press 4x8 90 sec rest between sets Metcon 10 Rounds 5 Handstand Push Ups 10 Single Leg KB Deadlifts (5/5) 15/12 Cal Row SC:35/20 RX:60/40 RX+:80/60 |
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