Weightlifting
Every 2 Minutes for 12 Minutes:
Hang Clean (above knee)
3 Reps @ 70%+
Metcon
In Teams of 3:
AA Bike 25/20 Cals
Airdyne 30/25 Cals
Row 25/20
Six Rounds each 25/20 Cals
Feel free to make up any WODs that you missed during the week.
Annie
50-40-30-20-10
Double-unders
Sit-ups
Weightlifting
Back Squat (4-4-4-4)
4×4 @82.5%
Metcon
3 Rounds:
21/14 Calories on Row
20 DB Snatch 50/35lbs
21 Pull Ups
Weightlifting
Deadlift (2-2-2-2)
AHAP
Metcon
4 Rounds:
12 Deadlifts 185/135lbs
40 Air Squats
75 Double Unders
Weightlifting
Shoulder Press (2×10)
then
1 Rep every :90 for 12:00:
Shoulder Press
AHAP
Metcon
For Time:
40 Sit Ups
15 Power Snatch 95/65lbs
30 Sit Ups
15 Power Snatch
20 Sit Ups
15 Power Snatch
10 Sit Ups
15 Power Snatch
Weightlifting
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Every 2 Minutes for 12 Minutes:
Hang Snatch (6×3)
3 Reps @ 70%+
Drop and Reset
NO FAILS
Metcon
7 Rounds each for time:
100m Sprint
Runs are meant to be done AFAP. Take the leisurely walk back to ensure there is adequate rest each time.
Metcon
3 Rounds for Time:
With a Partner:
20 Around the World Medicine Ball Passes (10 passes to each side)
10 Medicine Ball Sit Ups (each person throwing totals 1 rep)
*Immediately following accumulate a 3:00 plank hold each. Clock does not stop until both partners have held for a total time of 3:00 each.