
AJ
Strength: Back Squat 6×5 @ 70%
Metcon: For time:
9-15-21
Alternating DB Snatch (50/35#)
Burpee over DB
Wall Balls (20/14#)
AJ
Strength: Back Squat 6×5 @ 70%
Metcon: For time:
9-15-21
Alternating DB Snatch (50/35#)
Burpee over DB
Wall Balls (20/14#)
Eric
Metcon: “Helen”
3 Rounds for Time:
400m run
21 KBS (53/35#)
12 pull-ups
Box Brief: Lifting days this week will be Tuesday and Friday
Chase
Metcon: EMOM 25
minute 1- 10/8 cal AB
minute 2- 5 Power Snatch (95/65#) (RX+ 115/80#)
minute 3- 10 Russian Twists (each)
minute 4- 5 Burpees
minute 5- 10 Box Jumps
Shannon
Metcon: “Mini Murph”
1 mile run
50 Pull-Ups
100 Push-Ups
150 Air Squats
*partition reps however you choose
Lauren
Strength: Back Squat 4×4 @80%
Metcon: AMRAP 5
1 Ring Muscle Up (scale- 3 Ring Pull-ups + 3 Ring T2B)
2 Single Arm DB Thrusters (50/35#)
10 DB Snatch (total)
-rest 2-
AMRAP 5
10 Russian KBS (53/35#)
6 OH KB Walking Lunge (total)
1 Bar MU (scale- 3 pull-ups+ 3 Ring dips)
Felix H.
Strength: Shoulder Press 4×4 80%
Metcon: For time
21-15-9
Push Press (95/65#)
25-50-75
Double Unders
Kyle
Metcon: 5 Rounds
3 Mins to complete:
400m Run
5 Power Cleans (155/110#)
Jonathan
Strength: Deadlift 4×4 @80%
Metcon: EMOM 12
minute 1- 12/10 calorie row
minute 2- 8 T2B
minute 3- 6 Strict HSPU (scale- 3 wall walks)
Box Brief: lifting days will be Monday, Wednesday, Thursday this week
Carl
Partner WOD
For Time:
Med Ball Run 400m together, every 100m switch who carries the ball
100 MB Cleans
100 sit-ups
100 Plank Passes
100 Wall balls
Med Ball Run 400m together, every 100m switch who carries the ball
Century Party
Metcon: Partner WOD
20 RFT:
2 Muscle Ups (bar or ring)
4 Pistols (each)
8 Box Jumps
*you go, I go style. Partner 1 does 1 full round, then partner 2