Saturday Partner WOD!!

Teams of 2: 30m Cap

800m Run (together)
6 Rounds: Alternate (6 Each)

• 10/8 x Echo Bike Cals
• 10 x DB Snatch
• 8 x Box Jump-overs

800m Run (together)

Strength/Skill:

6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 105-110% Snatch max.

Metcon:

For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

4 sets:
Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed b/t sets-

** Use a moderate load – 7/10 RPE

3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-

**Use a moderate load – 7/10 RPE

Cook’s Kitchen

Strength/Skill:

5 Low Hang Power Clean @ 70% 1RM Clean
4 Low Hang Power Clean @ 75% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean
3 Low Hang Power Clean @ 80% 1RM Clean

Metcon:

Individual Version:
800m Run
40 Power Cleans (155/105)*
800m Run
20 Power Clean and Jerks (155/105)*
800m Run
40 Shoulder to overhead (155/105)*
800m Run

Strength/Skill:

6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.

Metcon:

Murph Prep Monday
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 6 x Power Cleans (185/115)
• 12 x Burpee Box Jumps
• 200m Run Relay

Split reps however you want.

Strength/Skill:

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

Metcon:

5 sets (1 set every 6 minutes)
1000m Bike Erg*
400m Run

*sets 1/3/5 = damper 4
*set 2 = damper 8
*set 4 = damper 10

Strength/Skill:

8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

Metcon:

For Time
15-12-9-6-3
Devil Press (2×50/35)
30-24-18-12-6
GHD Sit Ups