2018 May 26
METCON: Partner WOD 10min AMRAP – 5 Wall Walks – AMRAP Squat Cleans 3min rest 10min AMRAP – 10 Ring Dips – AMRAP alt DB Snatches
2018 May 25
METCON: Complete as many rounds as possible in 10 minutes of: – 10 deadlifts – 20 sit-ups
2018 May 24
METCON 3 rounds for time of: – 50 medicine-ball cleans – Run 800 meters *25min timecap
2018 May 23
METCON: 4 rounds for time of: – 60-second handstand hold – 60-second static hang – 15 dumbbell shoulder presses – 15 weighted pull-ups *20min timecap
2018 May 22
METCON 5 rounds for reps of: – 2 minutes of burpee box jumps – Rest 1 minute
2018 May 21
METCON: For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans *18min cap
2018 May 19
METCON: 10min AMRAP 18 Burpees 16 Single Arm DB thruster (8/8) 12 Chest-to-bar Pull-ups 3min rest 10min AMRAP 800m run 20 Knees-to-elbows 10 Double KB Cleans
2018 May 17
METCON: 5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise. *25min timecap
2018 May 16
METCON: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters *10min timecap