WOD

Strength: strict press

5x3 (wt across)


Metcon: "Long Con"
Consecutive Tabatas (8 rounds of 20 sec on, 10 sec off)
Push-ups
Air squats
Ring dips
Plate pushes (45/35#)

Strength: back squat 20RM


Metcon: "Fay Yai Yaive"
5 rounds of
40 double-unders
12 burpees
50/35 cal row

Strength: clean 1RM

Metcon: "Fore More Years?"

4-8-12-16-20

DB thrusters (35/20#)

Toes-to-bar

Strength: bench 3RM

Metcon: "Jack"
AMRAP in 20 min of
10 push presses (115/85#)
10 box jumps (24/20#)
10 KB swings (53/35#)

Strength: sled push
3 sets, max load (wt across)

Metcon: "Beyond Thunderdome"
OTM x 4
16 front rack lunges (115/75#)
16 V-ups
Max cal bike
Rest 1 min

Metcon: "Hair of the Dog"
4 rounds of
10 pull-ups
15 burpees over bar
20 front squats (115/75#)
30 cal row

Strength: L sit

Reverse Tabata

Strength: push press 3 RM


Metcon: "DBell Bottom Blues"
(in teams of 2)
In 5 min
400m run together
AMRAP DB push presses (35/20, L1 25/15#)
---- 2 min rest ----
In 5 min
400m run together
AMRAP DB squat clean thruster
---- 2 min rest ----
In 5 min
400m run together
Max cal row or bike

Metcon: "SkOW Town"
15 hang power snatches (75/55#)
15 overhead squats
15 cal bike
30 double-unders
12 hang power snatches (75/55#)
12 overhead squats
12 cal bike
30 double-unders
9 hang power snatches (75/55#)
9 overhead squats
9 cal bike
30 double-unders

Strength: strict pull-ups or muscle-ups

2-5 OTM for 5 min

Metcon: "Hey Bail"
3 rounds of
10 power clean and jerks (135/95, 115/75, 96,65#)
2 down/back sled pushes (unweighted)
200m farmers carry (53/35#)

Strength: strict press 1RM

Metcon: "Thrust Never Sleeps"
AMRAP in 18 min of
250m row
25 thrusters (95/65, 75/55, 65/42)
15 sit-ups