Cook’s Kitchen

Strength/Skill:

10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE

Metcon:

2 Sets:
30/24 Calorie Row
10 Dumbbell Snatch (100/70)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
20 Burpee Box Get Overs (48/40)
-rest until 15:00-

Strength/Skill:

5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.

*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.

Metcon:

AMRAP 12 Minutes
24 Power Clean and Jerks (115/80) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)

Saturday Partner WOD!!

Teams of 2:

4 Rounds (each):

• 10 x DB Snatch (70/50)
• 15 x Box Jump-overs (step down)
• 3 x Wall Walks

4 Rounds:

• 50 Cal Bike Erg (split)
• 30y DB Lunge (1×50/35) (together)
• 60 x Double Unders

400m Run (together)

Strength/Skill:

4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1

4 Sets:
15 Dumbbell Spider Curls @ RPE 7
-rest 0:30-
25 Banded Bicep Curls @RPE 7
-rest as needed b/t sets-

Metcon:

For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed

Cook’s Kitchen

Strength/Skill:

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

Metcon:

For Time
Partition all movements as desired.
300 yard Sandbag Carry (150/100)
300 yard Farmer Carry (2×100/70)
300 yard Sled Push (270/225)

Strength/Skill:

10 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

Metcon:

AMRAP 30 Minutes
2 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats