SWOD
Power Clean
6 Sets
Work to 3RM
——————
METCON
5RFT
12 Deadlift 52/35
9 Hang Power Snatch
6 Overhead Squat
SWOD
Power Clean
6 Sets
Work to 3RM
——————
METCON
5RFT
12 Deadlift 52/35
9 Hang Power Snatch
6 Overhead Squat
WOD
Teams of 2
3 Rounds
25 MB Pass Sit Up
25 Synchro Air Squat
25 Synchro Burpee Box Jump Over 24″/20″
2 Rounds
30 Cal Bike (Split 15 Each)
1 Round
30 Bar Complex 60/45 (1 Power Cean + 2 Front Squat)
SWOD
Overhead Squat
8 @ 75%, 6 @ 80%, 4 @ 85%,
8 @ 77.5%, 6 @ 82%, 4 @ 85%+
—————–
METCON
15-12-9-6-3
Deadlift 102/70
5-4-3-2-1
Rope Climb
SWOD
Push Jerk
5×5 @ 75%
————–
METCON
Every 4min x 4
9 DB Facing Burpee
12 Alt. DB Snatch 22.5/15
15 Box Jump Over 24″/20″
Max Wall Ball
SWOD
Front Squat
8 @ 75%, 6 @ 80%, 4 @ 85%,
8 @ 77%, 6 @ 82%, 4 @ 85%+
—————–
METCON
12-15-18-15-12
Power Snatch 45/30
Toes to Bar
SWOD
1. Weighted Pull Up
EMOM 6
3 Reps
2. Weighted Ring Dip
EMOM 6
3 Reps
—————-
METCON
AMRAP 20
50 Double Under
18/14 Cal Bike
50m Farmer’s Carry 22.5/15
18/14 Cal Row
50m Walking Lunge
18 GHD Sit Up
SWOD
3 Position Squat Clean
6 Sets – Every 2min
Build from 60-65%
—————–
METCON
3RFT
15 Clean & Jerk 52/35
15 C2B Pull Up
400m Run
WOD
Teams of 2
1. AMRAP 10
5 Wall Ball
3 Bar Facing Burpee
1 Power Snatch 50/35
3 min Rest
2. AMRAP 10
5 American Swing
3 Toes to Bar
1 Cluster 60/43
3min Rest
3. AMRAP 10
100m Run
1 Clean & Jerk 70/50
SWOD
Push Jerk
5×3 @ 80%
————–
METCON
9-15-21
DB Squat Clean 22.5/15
HSPU
SWOD
3 Rounds – E2M
1. 12 BB Bent Over Row
2. 12 DB Bench Press
3. 10 Strict T2B
—————-
METCON
100-80-60-40-20
Double Under
50-40-30-20-10
AbMat Sit Up
25-20-15-10-5
Deadlift 70/50
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