Strength/Skill:

3 Front Squats (every 10 seconds, perform 1 squat) @ 70-75% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat

Metcon:

3 Rounds
27 Air Squats
21 GHD Sit Ups
15 Deficit Push Ups (4/2 inches) (OR Ring)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips

Saturday Partner WOD!

Teams of 2:

2 x 250m Row Each

3 Rounds Each

• 12 x Hang DB C&J
• 12 x Box Jump-overs

50 x Partner Burpees

3 Rounds Each

• 10/8 Cal Bike
• 12 x A-squats

2 x 250m Row Each

Strength/Skill:

1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat
1 Back Squat @80% 1 RM Back Squat

Metcon:

For time:
1-2-3-4-5-6-7-8
Squat Cleans (225/145)
Wall Walks

Strength/Skill:

1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk

Metcon:

2 sets (set 1 @75%, set 2 @80%)
14/11 Calorie Echo Bike
14 Overhead Squats (115/80)
7 Rope Climbs
14 Overhead Squats (115/80)
14/11 Calorie Echo Bike
-rest 3 minutes b/t sets-

Strength/Skill:

5 Sets

• 5 x Reverse Grip Bench Press
• 7 x Chin-ups

Metcon:

4 sets:
10 Sandbag Cleans (150/100) (OR Barbell Power Clean (185/125))
20 GHD Sit Ups
30/24 Calorie Ski
-rest 1:1 b/t sets-

-straight into-

4 sets:
10 Double Dumbbell Deadlifts (2×100/70)
20 Toes to Bar
30/24 Calorie Row
-rest 1:1 b/t sets-

Strength/Skill:

1 Front Squat @ 65-75% 1 RM Front Squat
1 Front Squat @ 75-85% 1 RM Front Squat
1 Front Squat @ 85-90% 1 RM Front Squat
1 Front Squat @ 90-95+% 1 RM Front Squat

Metcon:

8 Sets:
10 Hang Dumbbell Snatch (70/50)
10 Bar Facing Burpee
15/12 Cal Row
-Rest 45sec b/t sets-
-Rest 3min between sets 4 & 5-

or

Give the last open WOD another shot!

Strength/Skill:

4 Back Squat @ 80% 1 RM Back Squat
4 Back Squat @ 80% 1 RM Back Squat
4 Back Squat @ 85% 1 RM Back Squat
4 Back Squat @ 85% 1 RM Back Squat
4 Back Squat @ 85+% 1 RM Back Squat

Metcon: Open WOD 24.3

Cook’s Kitchen