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!

Saturday Partner WOD!!

Teams of 2: 3 Rounds (1m on/1m off alternating w/partner)

• M1: Ski Cals
• M2: Box Jump-overs
• M3: Bike Cals
• M4: DB Snatch

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

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