WOD

Metcon 1: "Row Boot"

2 rounds of

3 min max distance row

---- 90 seconds rest----

Strength: sumo deadlift

3-3-3

Metcon 2: "Double Wrap"

AMRAP in 10 min of

22 KB swings (70/53#)

42 double-unders

Strength: power snatch

1 set E2min, 5x

10 @55%, 8 @65%, 6 @75%, 4 @85%, 2 @95%

Metcon: "Footer"

E3min, 7x (score = slowest round)

400m run

12 toes-to-bar

Metcon 1: "Gymnastrict"

AMRAP in 5 min of

3 strict chest-to-bar pull-ups

5 strict handstand push-ups

---- no rest ----

AMRAP in 5 min of

5 strict ring dips

7 horizontal ring rows

Metcon 2: "Two-Faced"

21 hang power cleans (135/95#)

21 bar-facing burpees

100 double-unders

15 hang power cleans

15 bar-facing burpees

75 double-unders

9 hang power cleans

9 bar-facing burpees

50 double-unders

Strength/stamina: mixed squats

Alternating OTM, 12x (6 rounds)

Odd mins: 3 front squats

Even mins: 6 back squats

(all @55% of 1RM front squat)

Metcon: "Bill Pullman's Best Work"

5 rounds of

20/15 cal row (or bike or 12 plate pushes)

10 power clean and jerks (115/85#)

Metcon: "Lumberjack 20"

20 deadlifts (275/185#)

400m run

20 KB swings (70/53#)

400m run

20 overhead squats (115/85#)

400m run

20 burpees

400m run

20 chest-to-bar pull-ups

400m run

20 box jumps (24/20")

400m run

20 DB squat cleans (45s/35s#)

400m run

Virtuosity training:

3 untimed rounds of

7 inchworms

35 weighted AbMat sit-ups

Metcon: "Rowbix Cube"

3 rounds of

1k row

10 bar muscle-ups

21 burpee box jump-overs (24/20#)

Strength: deadlift

Heavy sets of 6-4-2

Metcon: “Optimus Prime”

(CT benchmark)

AMRAP in 7 min of

Wall balls (20/14#)

Plus 7 deadlifts (225/155#) OTM

Strength: shoulder press

3-3-3-3 (building)

Metcon: "Toe Tapper"

21-18-15-12-9-6-3

Hang power cleans (135/95#)

Toes-to-bar

Strength: tempo overhead squat

Build to moderate 2 @52X1 (5 sec down, 2 sec pause)

Metcon: "Fastus Lateralis"

50/35 cal row

35 lateral barbell burpees

50 overhead squats (115/80#)

Metcon: "Protest Shoppers"

In 5 min

Buy-in 400m run

Then AMRAP of 21 chest-to-bar pull-ups

21/15 cal bike

---- 5 min rest ----

In 5 min

Buy-in 400m run

Then AMRAP of 15 toes-to-bar

15/10 cal bike

---- 5 min rest ----

In 5 min

Buy-in 400m run

Then AMRAP of 9 pull-ups

9/6 cal bike