WOD

Strength: deadlift

3-5 E2min, 6x; build to 3 RM

Metcon: "Kompromat"

(with a 12-min cap)

2 rounds of

600m run

30 Russian 1-arm KB swings (53/35#)

15 back squats (135/95#)

Strength: close grip bench press

5-5-5-5 @ 21X1

Superset: 10 straddle-ups, 4x

Metcon: "Lemonade Stand"

1 set E2min, 3 rounds

Muscle-ups max reps in 45 sec

40' handstand walk (solo or w/ partner assist)

16-20 pistols (alt legs) (Rx+ 26/18#)

Strength: overhead squat

3 RM

Metcon: "Back Endo"

0.6/0.5 mile bike

12 OHS (135/95#)

12 burpees-over-bar

60/50 cal row

12 burpees-over-bar

12 OHS (135/95#)

0.6/0.5 mile bike

Metcon: "Whitten"

5 rounds (scale 3 rds or in pairs) of

22 KB swings (70/44#)

22 box jumps (24/20")

400m run

22 burpees

22 wall balls (20/14#)


Note: This workout is named in honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, who died in combat in 2010 in Zabul, Afghanistan.

Metcon: "Oh Pair"

(in pairs, with a 36-min cap)

3 rounds of

50 chest-to-bar pull-ups

50 cal bike

50 shoulder-to-overhead (135/95#)

50 cal row

Strength: front squat (from floor)

5-5-5-5+

Metcon: "Sevenge"

(with a 12-min cap)

7 rounds of

5 squat cleans (135/95#)

10 burpees over bar

Virtuosity training:

Tabata hollow hold

Skill: handstand holds

Metcon 1: "Heels Over Head"

AMRAP in 8 min of

8 HSPUs or L-seated DB presses

16 sit-ups

---- 4 min rest ----

Metcon 2: "Halo Jump"

AMRAP in 6 min of

12 ring push-ups

48 double-unders

---- 4 min rest ----

Metcon 3: "Formula 4 Pain"

AMCAP in 4 min of

Bike or row

Power: hang power snatch

3 reps E90sec, 7x

Metcon: "The Dust Bowl"

(with a 20-min cap)

600m farmer carry (50s/35s#)

50 box jump-overs

40 hang power cleans (135/95#)

30 knees-to-elbows

20 two-for-one mountain climbers

10 unweighted sled pushes (or 25 plate ps or cal bike)

Strength: back squat

20 RM @ 20X2

Metcon: "Wade Boggs"

Buy-in: 50/40 cal bike

Then 4 rounds of

40' single DB lunges (50/35#) (scaled 8 reps)

10 single DB push presses

Virtuosity training:

E2min, 2x

10-sec L-sit + 10/10 kneeling banded kick-backs

E60sec, 3x

10 pike-ups + 10 Supermans

Strength: bench press

3 RM

Metcon: "The Show"

(with a continuous running clock)

0:00 – 1k row

5:00 – 75 shoulder-to-overhead (115/75 lbs)

10:00 – 20/15 muscle-ups (or 20 strict pull-ups + 30 push-ups)

15:00 – 800m run