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CARDIO FRIDAY - Partner WOD
P1 : Run 200 Meters P2: Row for max Calories THEN SWITCH P1 : Run 400 Meters P2: Row for max Calories THEN SWITCH P1 : Run 600 Meters P2: Row for max Calories THEN SWITCH P1 : Run 800Meters P2: Row for max Calories THEN SWITCH P1 : Run 600 Meters P2: Row for max Calories THEN SWITCH P1 : Run 400Meters P2: Row for max Calories THEN SWITCH P1 : Run 200 Meters P2: Row for max Calories THEN SWITCH 45 MINUTE TIME CAP
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STRENGTH
10 Minute EoMOM of: 5 Back Squats METCON 10 Snatches (115/75) 20 Wall Balls (20/14) 12 Minute AMRAP STRENGTH 10 Minute EoMOM of: 5 Bench Press METCON 15 Deadlifts (225/185) 15 KB Swings (70/53) 400 Meter Run 3 Rounds STRENGTH
10 Minute EoMOM 5 Push Jerks METCON 15 Cleans (155/105) 15 BF Burpees 3 Rounds MEMORIAL DAY
MURPH 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run OR 1/2 MURPH 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run STRENGTH
10 Minute EOMOM of: 5 Front Squats METCON - KB Cycle 10 KB Snatches (left) 10 KB Snatches (right) 20 Around the worlds 10 One hand KB swings 10 Two hand KB Swings 10 KB Squats 5 Rounds (20 Minute CAP) STRENGTH/SKILL
10 Minute EoMOM of: 1 Power Snatch 2 OH Squats 2 Snatch Balance 1 Squat Snatch METCON 400 Meter RUN 15 H/S Push UP's 2 Rope Climbs 4 Rounds (20 MInute Cap) STRENGTH
10 MINUTE EoMOM of: 5 Bench Press METCON 10 Deadlifts (275/185) 15 BF Burpees 20 T2B 4 Rounds (16 Minute CAP) STRENGTH
10 Minute EoMOM of: Power Cleans 2x5, 3x3 METCON Push Press (135/95) Box Jump Overs (30/24) 2, 4, 6, 8, 10, 12.... 9 Minute AMRAP STRENGTH
10 Minute EoMOM of: Back Squats 2x7, 3xx=]5 METCON 500 Meter Row 400 Meter Run 25 D/U's 10 Burpees 4 Rounds (30 Minute CAP) |
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