 Metcon
Partner WOD 5:00 – AB 5:00 – Row 4/4, 3/3, 2/2, 1/1
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 “Death by Sled Push”
Increase 1 length of gym sled push EMOM until unable to do so Spotlight on: “Breathing to maintain core integrity” Keep your chest tall/lungs open Metcon: · “Optimus Prime” · 7:00 AMRAP · Wall Ball Shots (20/14 lb) · · 5 Burpee to 6” at the top of each minute #willowwednesday 12:00 Mobility  Muscle Up
Spotlight on: “Breathing to maintain core integrity” Scap engagement Metcon: 21 Thrusters (135/85) 21 Pull Ups 15 Clean & Jerk (135/85) 15 C2B Pull Ups 9 Snatch (135/85) 9 Muscle Ups 12:00 Cap  Metcon:
· 2 Rounds: · 100m Sled Push · 50 – Air Squats · 90 – Double Unders · 40 – Push Ups · 80 – Sit Ups · 30 – Pull Ups · 70 – Lunges · 20 – Burpees · 60 – KB Swings (35/20) · 10 – Cal Assault Bike · · 36:00 Cap #MobilityMonday 12:00 Mobility  Skill:
OH Squat work Metcon 30m Sled Push (185/135) 20 KB Clean (55/35) 10 Length D-Ball Carry (150/100)  Metcon:
2k Row 200 Double Unders 5 Rounds of Chest to Bar “Cindy” 200 Double Unders 2k Row 30:00 CAP #willowwednesday 12:00 Mobility  Skill:
Kipping Pull Up/Muscle Up work Metcon: Open 16.3 7:00 AMRAP 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups  Family Day - Noon Class Only! Bring a Friend for Free! Metcon: Partner WOD 28:00 AMRAP 21 Cal Assault Bike or Row 15 DB Thrusters (35/20) 9 HSPU Alternate partner after each movement.  MetCon:
From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats Etc. Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. |
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