Strength:
20:00 E2MOM
Snatch Balance – Hang Squat Snatch – OH Squat complex
 
Metcon:(Time)20-18-16-14-12-10-8-6-4-2
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Power Snatch (155/105)
 
 

Strength:
16:00 EMOM
1:00 Bench 2 reps @ 90%
1:00 Bent over rows 10 reps
2:00 Rest
1:00 Bench 1 reps @ 92.5%
1:00 Bent over rows 10 reps
2:00 Rest
1:00 Bench 1 reps @ 95%
1:00 Bent over rows 10 reps
2:00 Rest
1:00 Bench Max reps @ 80% (perfect Technique)
2:00 Rest
1:00 Bent over rows 10 reps

Metcon:
21-18-15-12-9-6-3:
Pull Ups
Push Ups
Cal Row
 

Gymnastics Conditioning
3 Rounds:
Max L-Sit on rings
Rest 1:00
Max Hand stand hold (free standing if you can)
Rest 1:00
 
 Metcon:
With a running clock:
0:00-8:00
1500m Row
Max Clean & Jerks (135/95#)
8:00-12:00
Rest
12:00-18:00
1000m Row
Max Power Snatch (115/80#)
18:00-22:00
Rest
22:00-26:00
500m Row
Max Thrusters (95/65#)

Strength:
18:00 EMOM
1:00 Explosive Deadlift 2 reps @ 75%
1:00 Strict HSPU
1:00 Rest
 
4:00 AMRAP
Diane
21-15-9
Deadlifts (225/155)
HSPU
 
Rest 4:00
 
4:00 AMRAP
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
 
Rest 4:00
 
4:00 AMRAP
Amanda
9-7-5
OH Squats (135/95)
Muscle Ups

Strength:
24:00 EMOM
1:00 Explosive Squats 2 reps @ 75%
1:00 Strict Pull ups
1:00 Rest

Metcon :
Badger (Time)Three Rounds for time of:
30 Squat Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Learn more about Badger
 

Gymnastics Conditioning
5 Rounds:
10 – 20 Kipping HSPU
Max Hips to Rings
Rest 2:00
 
MetCon 1:
Partner WOD
12:00 AMRAP
10 KB Swings (55/35)
10 Box Jumps (20/14)
10 DB Snatches (65/40)
 
Metcon 2:
Elite:
“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips
 
Rec:
21-15-9
Power Clean (135/95)
Push Ups
 
 
 

Strength:
16:00 EMOM
1:00 Bench 4 Reps @ 85 %
1:00 Weighted Ring Rows 10 Reps
2:00 Rest

Metcon:
Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed
 
 
 
 

 Strength:
20:00 E2MOM
Front Squat – Hang Squat Clean – Squat Clean & Jerk Complex
 
Metcon:
Elite:
75 Wall Balls (20/14)
30 Clean & Jerks (135/95)
75 Wall Balls (20/14)
 
Rec:
35 Wall Balls
10 C & J (95/65)
35 Wall Balls
10 C & J (95/65)
35 Wall Balls
10 C & J (95/65)
35 Wall Balls
 
Bonus:
5 rounds:
10 Hollow Rock
10 Sit Ups
10 Knees to Elbows (on floor)

Strength:
16:00 EMOM
1:00 Deadlift 2 reps @ 90%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift 1 reps @ 92.5%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift 1 reps @ 95%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift Max reps @ 80% (perfect Technique)
1:00 Strict HSPU
2:00 Rest

​Metcon 1:
Teams of 3
10:00 AMRAP
10 snatches (95/65)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
10 snatches, (135/85)
2 Rounds of Cindy
10 snatches, (155/105)
3 Rounds of Cindy
10 snatches, (185/125)
4 Rounds of Cindy
Amap snatches (205/145)
 
Any athlete may perform any # of reps of any movement. Only 1 athlete may work at a time.
 
Metcon 2:
9:00 AMRAP
 
Row for calories
+
3:00 Squat Cleans (135/85)
3:00 Shoulder to Overhead (135/85)
3:00 Chest to Bar Pull Ups
 
The Score for this workout is total Calories rowed plus total reps of each of the 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups

​Gymnastics Strength
5 Rounds:
3 Deficit Strict HSPU
5 Ring Dips
Rest 2:00

Metcon: 
Partner WOD
For Time:
100 Box Jump Overs (24/20)
100 HSPU
100 Pull Ups
100 Push Ups
100 Cal Row