Strength/Skill:

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk
1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk

*Pause Clean + Pause Split Jerk: Pause in receive for 2 seconds.

Metcon:

3 sets:
12/10 Calorie Ski (OR Row)
8 Dumbbell Front Squats (2×50/35)
12/10 Calorie Ski (OR Row)
6 Dumbbell Push Press (2×50/35)
12/10 Calorie Ski (OR Row)
4 Dumbbell Thrusters (2×50/35)
12/10 Calorie Ski (OR Row)
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest until minute 8 before starting the next set-

Strength/Skill:

• 3/3/2/2/1/1 x Reverse Grep Bench
• 6×7 Chin Ups

Metcon;

6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-

Strength/Skill:

4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition.

Metcon:

5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks

*Max Toes to Bar in minute: 20 aka stop if you get to 20.
**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

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 – 24.2

Cook’s Kitchen

Strength/Skill:

1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean lift off to 1” + 1 Clean Pull + 1 Pause Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk

*Pause Power Clean: Pause in receive for 2 seconds.

Metcon:

EMOM 8 Minutes
Odd Minutes: 15 Wall balls (20/14) (10’)
Even Minutes: 12/10 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 8 Minutes
Odd Minutes: 15 Toes to bar
Even Minutes: 12 Box Jump Overs (24/20)
-rest 2 minutes-
EMOM 8 Minutes
Odd Minutes: 10 Thrusters (95/65)
Even Minutes: 12/10 Calorie Bike Erg (OR 150m Run)

Strength/Skill:

4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
*:20 Hold after last repetition on each set.

Metcon:

5 rounds
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)

*1:44/500m for men and 1:58/500m pace for women

Or give 24.1 another shot!

Saturday Partner WOD!!

8am: Open WOD 24.1!

Teams of 2: 6 x E6MO6M

Complete 2 of each of the following:

• 2 x 1000/900m Row
• 2 x 2000/1800m Bike Erg
• 2 x 700m Air Runner
  
  With remaining time:
• AMRAP Wallballs (one works at a time)
• Stop on minute 5 and rest till 6

Score is total Wallballs.