SWOD
Front Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————
METCON
AMRAP 9
Burpee
Power Clean
Pull Up
1,2,3,4…..
FINISHER
EMOM 7
10s Bike Sprint
SWOD
Front Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————
METCON
AMRAP 9
Burpee
Power Clean
Pull Up
1,2,3,4…..
FINISHER
EMOM 7
10s Bike Sprint
SWOD
1. Weighted Pull Up
3×4 @ 75-85%
2. Weighted Ring Dip
3×4 @ 75-85%
————–
METCON
EMOM 16
1. 20 BB Reverse Lunge 35/25
2. 20 Hang Power Snatch
3. 200m Run
4. Rest
SWOD
Overhead Squat
8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90%
—————-
METCON
CFG Open 12.3
AMRAP 18
15 Box Jump 24″/20″
12 Push Press 52/35
9 Toes to Bar
WOD
10 Rounds
10 Wall Ball + 5 C2B Pull Up
into
7 Rounds
33 Double Under + 7 Toes to Bar
into
2 Rounds
50 Burpee BJO 24″/20″ + 20 Ring Dip
SWOD
Power Snatch
3 Waves – EMOM
3 @ 75%, 2 @ 85%, 1 @ 90%
—————-
METCON
4 Rounds
AMRAP 3 (90s rest between)
12/10 Cal Bike
15 American Swing 24/16
Max Back Squat (@ 50% Back Squat)
SWOD
1. Weighted Pull Up
3×6 @ 70-80%
2. Weighted Ring Dip
3×6 @ 70-80%
—————-
METCON
4RFT
9 Toes to Rings
12 Box Jump Over 24″/20″
9 Shoulder to Overhead 45/30
12 Hang Power Clean
SWOD
Overhead Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————
METCON
Teams of 3
5 Rounds – Rotate each minute
1. Row (Metres)
2. Devil’s Press 22.5/15
3. Deadball Hold 30/20
4. Rest (together)
SWOD
Push Jerk
5×4 @ 75%
—————
METCON
AMRAP 12
6 HR Push Up
9 Deadlift 110/75
6 C2B Pull Up
SWOD
Front Squat
8 @ 70%, 6 @ 75%, 4 @ 80%, 2 @ 85%
—————-
METCON
CF Games Happy Star
200m Run
5 Bar Facing Burpee
5 Thruster 60/43
200m Run
7 Bar Facing Burpee
7 Thruster 65/47
200m Run
9 Bar Facing Burpee
9 Thruster 70/50
200m Run
11 Bar Facing Burpee
11 Thruster 75/52
WOD
‘Yvonne’
Teams of 2
76 Air Squat
76 DB Push Press 22.5/15
76 AbMat Sit Up
76 Wall Ball
76 Burpee
76 MB Russian Twist
76 Push Up
76 American Swing 24/16
76 DB Thruster
400m Run (Together)
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