WOD:
Rope Climbs
Sled pushes
Tire flips
WOD:
Back Squat- 5×5
Pull-ups between sets
WOD:
Run 600m
15 Power snatches
Run 600m
15 Power snatches
Run 600m
WOD:
5 Rounds for Time:
275 pound Deadlifts, 5 reps (185 pounds for women),
10 Burpees
WOD:
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest as needed between sets
WOD:
Overhead Squat- 3-3-3
then…
AMRAP in 5 minutes:
5 Thrusters (135, 95)
5 KB Swings then…
Rest exactly 2 minutes and run 600m for time.
Post heaviest load, number of rounds, and run
time to comments.
WOD:
“J.T.”
21-15-9 reps each of:
Hand Stand Push Ups
Ring Dips
Push Ups
Scale as needed, and get it done. Post time to comments.
WOD:
Back Squat- 5×5
Pull-ups between sets
WOD:
WOD:
4 Rounds for time:
400 m Run
10 SDHPs (95, 65)
20 lateral hops over the bar
Post time to Comments.
WOD:
Push Press- To a heavy single
then…
21-15-9 reps for time of:
Push Press (95, 65)
Air Squats (double reps)
To reiterate, the air squats in the metcon are 42-30-18 reps. This is a sprint so hit it hard. Post load and time to comments.