Partner Wod---
One partner runs 200m while other does bar work and switch after each run
100 Thruster 95/65
100 OHS 95/65
Muscle Up or pullup progression depending on skill level 15 minutes
MetCon
Power Clean Burpee
21--------135/95 Pwr Cln Burpee
15--------155/115 Pwr Cln Burpee Over Bar
9----------185/135 Pwr Cln Burpee to 9ft/8ft target
It's a "Chipamrap"
20:00 AMRAP
50 Wallball
40 KB Swings 50/35
30 Box Jumps 24/20
20 Strict pullups
10 Strict HSPU
Mobility Work (couch Stretch accumulate 4 min each side) and Squat Therapy
Open Gym
5:00-6:30am
4:00-6:00pm
Strength:
Front Rack Walking Lunge 40ft. 2rds at each weight. Conga Line style
Men Rx -- 135,155,175,195
Women Rx/ Men Scaled-- 95,105,115,135
Women Scaled --55,65,75,95
MetCon
5 minute Max Distance Row & 3 minute Bear Crawl
10 minute EMOM
Ascending TTB & 5 Ring Dips
3 rds.
Run 800m
1:1 Work/Rest Ratio
: Run 400m
21 Thruster 95/65
9 Strict Pullups
Run 400m
15 Clean and Jerks 95/65
15 Muscle Ups
Run 400m
9 Snatches 95/65
21 Strict Ring Dips
Back Squat: 5x5 increase weight on each set (20 min)
Met Con- 15 min AMRAP
45 Wall Balls
15 KB Swings 60/35
30 Double Unders (3 burpee penalty each rd for doing singles, then 60 singles)
Every 90 sec for 21 Min
1 hang squat clean+1 front squat+1 push press+1 jerk AHAP
-it is a push press not a thruster.
-In remaining time perform 5 rope climbs and accumulate 2 min in an L-sit on parralettes (scale is 2min in a hanging knee/leg raise)