Happy 4th Weekend!
“Partner Small“
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
Strength/Skill:
10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.
Metcon:
For load:
In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
For time:
8 Power Snatches (155/105)
800m Run
Strength/Skill: 4x
Metcon: 20m AMRAP
Strength/Skill:
Technique Work:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
Metcon:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (2×70/50)
Squat cleans (135/95)
Strength/Skill:
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
Metcon: 3 x 2 Rounds (rest 2m between)
Strength/Skill:
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
Metcon: 20m AMRAP
E4MO4M: 60 x Double Unders
Saturday Partner WOD!!
Chipper:
Strength/Skill:
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
Metcon: 3 Rounds
12/10 Calorie Echo Bike
60ft Sled Push (3×45/2×45)
3 Rope Climb
Strength/Skill:
5×3 Strict Press
Metcon: AMRAP 20 Minutes
25/20 Calorie Row
50 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
40 Dumbbell Front Squats (50s/35s)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (50s/35s)
Strength/Skill:
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
Metcon:
3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)