RLNTLS
Snatch Balance (5 x 3 + 2 OH Squats )
Metcon (Time)
4 RFT
30 Seconds of L Sit
10 Parollete Push Ups
8 Parollete Dips
6 Parollete HSPU
30 Seconds of L Sit
10 Parollete Push Ups
8 Parollete Dips
6 Parollete HSPU
Friday CF
Incredible Hulk (AMRAP – Rounds and Reps)
AMRAP 20
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
Thursday CF
Front Squat (5 x 4 @75%)
Each Rep consists of Bottom of Squat to Half Way Up, then Bottom of Squat to Full Extension (1.5 reps)
Wednesday CF
Metcon (AMRAP – Reps)
FGB w/Partner
1m Each
Row for Cal
Wall Ball 20#
SDHP 75#
Box Jump 20"
Push Press 75#
Rest
1m Each
Row for Cal
Wall Ball 20#
SDHP 75#
Box Jump 20"
Push Press 75#
Rest
Partners work 30s Each during each movement
Tuesday CF
Snatch Grip Deadlift (3-3-3-2-2-1 )
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Monday CF
Metcon (Time)
33 RFT
3 Pull Ups
3 Swings
3 Squats
3 Burpees
3 Pull Ups
3 Swings
3 Squats
3 Burpees
Strong out of the gate, but DON’T RED LINE!
Try to remain as as consistent as possible the entire time.
Try to remain as as consistent as possible the entire time.
Relentless
Metcon
Metcon (Distance)
9m Clock
10 Row Pulls
2 C&J @70%
10 Row Pulls
4 C&J
10 Row Pulls
6 C&J
etc.
10 Row Pulls
2 C&J @70%
10 Row Pulls
4 C&J
10 Row Pulls
6 C&J
etc.
Total Meters Rowed is Score
Weightlifting
Deadlift (1×5)
10m Clock
5 Reps 135/95#
Increase 30/15# Each Round
5 Reps 135/95#
Increase 30/15# Each Round
Metcon
Metcon
1m Each
Def. HSPU
L Sit
DB Step up 24/20" 50/35#
Def. HSPU
L Sit
DB Step up 24/20" 50/35#
Weekend Warriors
Metcon (AMRAP – Reps)
20s Work – 40s Rest
1st Min – Deadlift 135#/95#
2nd Min – Front Squat 85#/65#
3rd Min – Hang Power Clean 135#/95#
4th Min – Push Press 85#/65#
5th Minute Rest
x4
1st Min – Deadlift 135#/95#
2nd Min – Front Squat 85#/65#
3rd Min – Hang Power Clean 135#/95#
4th Min – Push Press 85#/65#
5th Minute Rest
x4
Practice WOD
Metcon (Time)
For Time
75/60 Cal Row
60 Hang Snatch 95#/65#
75 Wall Ball 25#/14#
60 Hang Snatch 95#/65#
75/60 Calorie Row
75/60 Cal Row
60 Hang Snatch 95#/65#
75 Wall Ball 25#/14#
60 Hang Snatch 95#/65#
75/60 Calorie Row
Teams of 2 – 3 Athletes
1 Athlete works at a time.
Working athlete must work for at least 1 minute before passing the movement to next athlete.
RX+ 135#/95# 100/75 Cal Row.
1 Athlete works at a time.
Working athlete must work for at least 1 minute before passing the movement to next athlete.
RX+ 135#/95# 100/75 Cal Row.
Thursday CF
Metcon (Time)
For Time
10 Burpees
20 Double Unders
–
10 Burpees
20 Double Unders
30 Air Squats
–
10 Burpees
20 Double Unders
30 Air Squats
40 Swings 70#/44#
–
10 Burpees
20 Double Unders
30 Air Squats
40 Swings
50 Pull Ups
10 Burpees
20 Double Unders
–
10 Burpees
20 Double Unders
30 Air Squats
–
10 Burpees
20 Double Unders
30 Air Squats
40 Swings 70#/44#
–
10 Burpees
20 Double Unders
30 Air Squats
40 Swings
50 Pull Ups
18m Time Cap