WOD

Strength: handstand practice

Metcon: "The Headcase"

10,9,8,7,6,5,4,3,2,1 reps of

Shoulder-to-overhead (135/95#)

Front squats (135/95#)

10 cal row after each couplet

---- or ----

Metcon: "The Handmaiden"

10,9,8,7,6,5,4,3,2,1 reps of

Weighted sit-up (20/15#)

Goblet squats (70/44#)

1 handstand walk (turf length) after each couplet

Strength: pistols

Max reps in 2 min

Metcon: "Whitten"

(solo or pairs, see )

Five rounds of

22 KB swings (70/53#)

22 box jumps (24/20")

400m run

22 burpees

22 wall balls (20/14#)

Named in honor of Army Captain Dan Whitten, who died in Afghanistan in 2010

Strength: hang power clean 5RM

Metcon: "Trailblazer"

Buy in: 20 deadlifts (225/185#)

Then 15-12-9-12-15

Toes-to-bar

Ball slams (25/15#)

Cash out: 200m KB waiters walk (53/35#)

Strength 1: bench press

15 RM (2 attempts)

Strength 2: ring dips

Max reps in 1 min

Metcon: "Lola's a Nickname"

(with a 9-min cap)

30 man-mockers (no squat)

(35/25#)

Plus 30 D-unders every 90 sec (including start)

Strength: front squat

4-4-4-4-4 (65% 1RM, 2 sec pause)

Metcon: "The Loneliest Number"

Buy-in up/back sled push (305/205#)

Then 5 rounds of

20/16 cal row

10 OH 1-arm DB lunge (50/35#)

200m run

Strength: rope climb

1-2 OTM for 8 min

Metcon: "Oof and On"

(in teams of 2, alternating rounds, one gets reps and the other rests)

AMRAP in 10 min of

10 bar-facing burpees

5 hang power snatches (115/85#)

Immediately followed by

AMRAP in 10 min of

5 plate pushes (55/35#)

10 chest-to-bar pull-ups

Strength: split jerk 1RM

Metcon: "Just Tab It In"

Alternating triple Tabata of

DB push press (35/25#)

Sit-ups

Bike (cal)

Metcon: "The Filthy 50"

50 box jumps (24/20")

50 jumping pull-ups

50 KB swings (35#)

50 walking lunges

50 knees-to-elbows

50 push presses (45#)

50 good mornings (45#)

50 wall balls (20/14#)

50 burpees

50 double-unders

Strength: any grip pull/chin-up 3RM

Metcon: "Moscow Boycott"

(in teams of 3 with a 15-min cap)

800m run (leave together)

80 squat cleans (135/95, 115/75, 95/65#)

Max cal bike (back-up: row)

Afterparty Strength: muscle-ups (bar or ring)

Max reps in 2 min

Strength 1: dips

2-5 OTM for 5 min

Strength 2: 1-arm OH DB walking lunge

8-8-8-8

Metcon: "Coe"

10 sets of

10 thrusters (95/65#)

10 ring push-ups

Note: this workout is named in honor of Army Sgt. Keith Adam Coe, who did in Iraq in 2010