S/T:
4 sets
20 Front Rack Lunges
1 Min Weighted Plank
MET-CON:
For Time
80 DU
3 Wall Walks
1000m Row
3 Wall Walk
80 DU
4 sets
20 Front Rack Lunges
1 Min Weighted Plank
MET-CON:
For Time
80 DU
3 Wall Walks
1000m Row
3 Wall Walk
80 DU
  S/T
Find a 20 rep max Back Squat Metcon 14 Minute AMRAP 20 Abmat Sit-ups 20 Pull-ups Farmer's carry down and back three times  S/T
EMOM for 12 Minutes Odd - Power Snatch (95/65) Even - Burpee over the bar Metcon "Diane" 21-15-9 Deadlift (225/135) HSPU  S/T
5x5 Push Press (Building) Metcon 2 Rounds for time 9 (Wo)Man Makers 28 Wallballs 400m run 9Box Jumps 78 Double Unders * 1 (Wo)Man maker = 1 pushup, 1 row right arm, 1 pushup, 1 row left arm, 1 squat clean thruster, all with DBs  S/T
EMOM for 15 Minutes 1-5: 3 Bench Press 5-10: 2 Bench Press 10-15: 1 Bench Press Building to a heavy single Metcon Row 1000m Rest 2 minutes Row 750m Rest 1 Minute Row 500m Rest 30s Row 250m   S/T
5x3 Power Clean, building Metcon 21-15-9 Front Squats(135/95) Burpee Over Bar  Partner Wod
25 Minute AMRAP 20 Wall Balls 20 AKBS 20 Sit-Ups 20 Jumping Lunge 20 Pull-Ups 20 Ring Dips 20 Air Squats Whichever partner starts a movement, must do all 20 reps. Alternate partners each movement. @ minute 5, 10, 15, 20, and 25, Both partners run around the block once   S/T
2x20 Back Squat @40% + 20-40 lbs *Rest 90-120 seconds between sets Metcon "Jackie" For time Row 1000m 50 Thrusters (45/35) 30 Pull-ups   S/T
EMOM for 12 minutes Odd - 8 Power Snatches (95/65) Even - 8 Burpees over the bar Metcon 3 Rounds 15 Toes to Bar 25 Wall Balls (20/14) 40 Double Unders   S/T
3 Rounds 5 Bench Press (HEAVY) 15 KB Double Leg Lower Metcon 5 Rounds Row 400m 20 HSPU or HR Push-up 10 Deadlifts (155/105) Rest 2 Minutes *Score fastest and slowest rounds |
Archives
November 2019
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |
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