Metcon (Time)
PARTNER WOD
For time
50 Devil Press (35/25)
100 Burpees
200 Air Squats
3000m Row

35 minute time cap

Choose your lift Friday
-Clean and Jerk (push or split)
-Snatches
-Back Squats

Take 15-20 minutes to work on one of these lifts

Clean and Jerk

Snatch

Back Squat

Metcon (Time)
3 rounds for total time
7-5-3
Power Cleans (135/95)
Pull Ups
Rest 1 minute between rounds

A: Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24”
Kettlebell Swings, 53#

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

B: Metcon (No Measure)
3 rounds not time
10 Hollow Rocks
10 V Ups
10 second Hollow Hold
60 second Plank Hold
Rest 1 minutes

Overhead Squat
Every 2 minutes 5 Overhead Squats for 5 sets
Add weight from last week
Same weight across all sets

Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes
5 Power Snatch (115/80)
10/8 Bike Cals
5 TTB

A: Metcon (Time)
PARTNER WOD
500 Double Unders
300 Sit Ups
200 Burpees
100 Ski Cals

Partition the reps anyway

Bench Press
Find a challenging 2 rep Bench Press

Strict Pull-Ups
With time left over from class, find a challenging 2 rep Bench Press superset with 5+ Strict Pull Ups

Hang Power Clean
EMOM for 8 minutes
Take 90% of your heaviest 3 rep HPC from 10/3/22
Same weight across all sets

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
15 Deadlifts (185/125, Rx+225/155)
15 Cal Row
15 Wallball shots (20/14)
15 DB Push Press (35/25, Rx+15 HSPU)

Metcon (Distance)
PARTNER WOD
In 35 minutes
20 rounds of
6 DB Step Ups (35/25)
4 Devil Press
2 Strict Pull Ups

**Partners switch every round
Time left over Row for Max Meters. Partners switch every 250m

Choose your lift Friday
-Clean and Jerk (push or split)
-Snatches
-Back Squats

Take 15-20 minutes to work on one of these lifts

Clean and Jerk

Snatch

Back Squat

Metcon (Time)
10 rounds for time
200m Row
2 Power Cleans (155/105, Rx+ 185/125)

Lorenzo (Time)
Buy-In: 1,000 meter Run

Then, 5 Rounds of:
15 Push-Ups
20 Medicine Ball Cleans (20/14lb)
21 Burpees

Buy-Out: 1,000 meter Run

Buy-In substitution
1000m Row

Buy-Out substitution
1000m Ski

Overhead Squat
Every 2 minutes 5 Overhead Squats for 5 sets

Same weight across all 5 sets

Metcon (Time)
10 rounds for time
10 Alt. DB Snatch (50/35)
25 Double Unders