 MetCon:
21m Sled Push (275/185) 15 Single DB Lunges (45/25) 9 DB Snatch(Each Arm)(45/25) Rest 3:00 21m Sled Push (275/185) 15 DB Lunges (55/30) 9 DB Snatch(Each Arm)(55/30) Rest 3:00 21m Sled Push (275/185) 15 DB Lunges (65/40) 9 DB Snatch(Each Arm)(65/40) Rest 3:00 21m Sled Push (275/185) 15 DB Lunges (80/50) 9 DB Snatch(Each Arm)(80/50) Rest 3:00 21m Sled Push (275/185) 15 DB Lunges (95/65) 9 DB Snatch(Each Arm)(95/65)  Skill:
Hand Stand Walk Metcon: For time: 50 Bench Press (185/135) 50 Strict Pull Ups 50 Ring Dips 50 Bent Over Rows (135/95) #tightytuesday 12:00 Mobility  Strength:
“#MegaMonday” 20:00 EMOM 1:00 5 Reps Bodyweight (or the weight you started with in week 1 of strength cycle. 1:30 Rest 1:00 10 High Pulls Each arm MetCon: 12:00 AMRAP 6 – Double KB Front Rack Bulgarian Split Squats (35/25) 12 – Strict KB Press 18m – Sled push (155/105) 24 Cal Assault Bike  12:00 Aerobic Capacity Builder
Set Max 250m Row Rest 4:00 2 Rounds 200m row @ your 250 time. Rest :15 between rounds Rest 2:00 1000m row for time. Try and maintain at or just below your 200m pace. MetCon: Partner WOD: 0-10:00 50 D-Ball Cleans (150/100) Rest remaining time 10:00 – 20:00 Tabata Assault Bike: 10 Rounds each. #Flexyfriday 15:00 Mobility  Strength:
5 sets of 5 reps each leg of: OH Bulgarian Split Squat Metcon 20:00 AMRAP 5 Lap Shuttle Sprint 10 Strict Pull Ups 15 OH Plate Lunges (45/25)  Metcon:
21 Wall Balls 15 Burpee to 6” 9 Power Snatch (75/55) Rest 3:00 21 Wall Balls 15 Burpee to 6” 9 Power Snatch (95/65) Rest 3:00 21 Wall Balls 15 Burpee to 6” 9 Power Snatch (115/75) Rest 3:00 21 Wall Balls 15 Burpee to 6” 9 Power Snatch (135/85) Rest 3:00 21 Wall Balls 15 Burpee to 6” 9 Power Snatch (155/100)  Skill:
Muscle Up Work Metcon: 20:00 CAP 25 Cal Row 10 Burpee HSPU 50 Cal Row 20 Burpee HSPU 75 Cal Row 30 Burpee HSPU 100 Cal Row 40 Burpee HSPU #tightytuesday 12:00 Mobility  “#MegaMonday”
20:00 EMOM 1:00 Add 1 rep from last week Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Add 1 rep more than last week for rounds 1& 3 – C2B Pull Ups Metcon: Teams of 3 5:00 AMRAP Thrusters (95/55) Assault Bike Any teammate may do any # of reps of any movement. Score is total reps  9:00 Aerobic Capacity Builder
Teams of 3: (or approx. :30 work/1:00 Rest) 30m Sled Push (155/105) MetCon: 12min AMRAP 10 KB Swings (55/35) 5 KB Clean & Jerk (left) 10 OH Lunges (left arm) 10 Burpees 5 KB Clean & Jerk (right) 10 OH Lunges (Right arm) #Flexyfriday 15:00 Mobility |
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