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.

Strength/Skill:

5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat
5 Back Squat @ 80% 1 RM Back Squat

Metcon: Open WOD – 24.1

Strength/Skill:

1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk

Metcon:

3 Rounds
25ft Handstand Walk
500m Bike Erg
2 Wall Walks
500m Bike Erg
-rest 3 minutes-
3 Rounds
3 Ring Muscle Ups
12 Dumbbell Front Squats (2×50/35)
3 Bar Muscle Ups
12 Dumbbell Step Back Lunges (2×50/35)

Strength/Skill:

• 6/6/4/4/2/2 x Supinated-grip bench
• 6×7 Chin-ups

Metcon:

3 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 Toes to Bar
-rest 1:1 b/t sets-

Strength/Skill:

5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70% 1 RM Front Squat
5 Front Squats @ 70-75% 1 RM Front Squat
*:20 hold at 4in quarter squat after each set.

Metcon:

2 sets:
5-4-3-2-1
Deadlifts (275/185)
Wall Facing Strict Handstand Push Up
-rest 3 minutes b/t sets-

Strength/Skill:

5 Back Squat @ 65% 1 RM Back Squat
5 Back Squat @ 70% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat
5 Back Squat @ 75% 1 RM Back Squat

Metcon:

50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders

Cook’s Kitchen