Met Con - 3rds for Time
5 x Clean and Jerks
10 x Hurdle jumps (jumping side ways over pipe on box or bumber plates)
15 x Horizontal Ring rows (feet on box)
20 x wallballs
9am Class: EVA - 5 Rounds
30 x KB swings
30 x Pull Ups
10am Social WOD -
WOD 1 - Team Relay
Divide work equally
1 person to plank at a time - 2 attempts per person for maximum plank hold time -
add times up for score
MATT 16 - For time:
Left Over Time: work on a skill you want to improve (eg: muscle ups, pull ups: kipping / butterfly, hand stands, handstand push ups, hand stand walks etc..)
EMOM - CLEAN and JERK
Every minute on the minute perform 1 Clean + 1 jerk.
Start at 60% of your 1rm
Add weight each successful rd until you fail.
Once you fail reduce the weight back down by 5 kg and continue until 15 mins is up.
MET CON - EMOM 2
Min 1 - 1 x KB swing + 1 x Burpee
Min 2 - 2 x KB swings + 2 x Burpees
Add 1 KB swing + 1 Burpee each min until you run out of time.
Pick a weight where you can aim for 10 KB swings + 10 Burpees.
If you run out of time before 10 mins is up half the reps your on and continue.
Met Con - TABATA
8 Rounds at each station.
Each round is 20 secs work, 10 secs rest.
Shoulders to overhead (barbell)
Squat Snatch - spend 20mins working on your 2 Rep Max
MET CON: Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
• 10 Toes to bar
• 15 Wall balls (M: 20lbs to 10' target, W: 14lbs to 9' target)
Rds of 21-15-9
Front Rack Backward Lunges
Met Con - 4rds for time
50 Double unders
2 min rest
Power Clean- spend 20mins working on 3 rep max
MET CON - Partner WOD - 2 rounds
Box Jump 40 alternating jumps
Push ups: 20 each to perform simultaneously
Wall Ball Sit ups: 40 alternating
Skipping:40 skips performed together
Partner Wall Balls: 20 Passes each
200m partner Barbell Carry
Spend 20 mins working on your 3 rep max
Met Con - 7 min Couplet
Do as many round as possible of
5 Power Cleans 50/30kg
10 Front Squats 50/30kg