Strength/Skill:

7 Romanian Deadlift @8/10 RPE
7 Romanian Deadlift @8/10 RPE
7 Romanian Deadlift @8/10 RPE
*50ft Sled Push HEAVY after each set.

Metcon:

8 Sets:
4 Shuttle Runs (50ft)
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-

Saturday Partner WOD!!

Teams of 2:

Chipper: 2 Rounds

• 50 x T2B
• 50 x Cal Ski
• 10 x Partner Burpees
• 50 x DB Step-ups
• 50 x Cal Bike
• 10 x Partner Burpees

Cash-out: 400m Run (together)

Strength/Skill:

12 Minutes (Every minute on the minute)
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%

Metcon:

AMRAP 7 Minutes
1 Squat Snatch (135/95)
3 Power Clean and Jerks (135/95)
5 Box Jump Overs (30/24)

Strength/Skill:

• 5/5/4/4/3 x Reverse Grip Bench Press
• 5×7 Chin Ups

Metcon:

6 Rounds:
1 Minute Max Calorie Row (OR Ski)
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-

Strength/Skill:

12 Minutes (Every minute on the minute)
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 75%
1 Snatch @ 80%
1 Snatch @ 80%
1 Snatch @ 80%
1 Snatch @ 80%

Metcon:

5 sets:
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
1 Handstand Walk (25ft)
5 Shuttle Runs (50ft)
-rest 1:1 b/t sets-

Strength/Skill:

5 Full Grip Front Squats @ 68% 1 RM Front Squat
5 Full Grip Front Squats @ 73% 1 RM Front Squat
4 Full Grip Front Squats @ 75% 1 RM Front Squat
4 Full Grip Front Squats @ 78-80% 1 RM Front Squat
3 Full Grip Front Squats @ 80-83% 1 RM Front Squat

Metcon:

2 Sets
2 Rounds
20/16 Calorie Assault Bike
20 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (150/100)
10 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t set-

Strength/Skill:

2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk

Metcon:

6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pull Ups

I

Cook’s Kitchen!