MetCon: Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball Squat cleans (20/14) 20 Pull-ups 10 Handstand push-ups Skill Bonus: 5 attempts at Max Standing Broad Jump 5 attempts at Max Distance Hand Stand Walk Mobility bonus: Choose 5 different Mobility Drills and spent 2:00 on each side of your body on each.
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Strength: 5 attempts to find max 50m Farmers Walk MetCon: 15:00 AMRAP: 5 Bar Muscle Ups 20 Front Rack Lunge (135/95) 10 C2B Pull ups 20 Front Rack Lunge (135/95) 15 Pull Ups 20 Front Rack Lunge (135/95) Bonus Conditioning: Max distance Sled pull 5:00 (185/135) Bonus Strength: 5 Rounds 5 UB L – Pull Ups 20 UB Hollow Rock Partner WOD’s Strength: Synchronized Front Squat Ladder (165/115#) EMOM complete increase # of reps until unable to continue. 4, 6, 8, 10, 12, 14, etc. MetCon: 8:00 AMRAP (Partners switch @ 4:00) 8 Pull Ups 8 OH KB Lunges RH 8 KB Swings 8 OH KB Lunges LH Partner 2 Rows until the 4th minute and then switch KB = (45/25#) Score = Total rounds & Reps and Calories (Ex: 5 rounds, 4 reps & 100 Calories = 264) |
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