Metcon:

“Fight Gone Bad”

3 Rounds of:

:60 of Wallballs (20, 14)

:60 of Sumo deadlift high-pull (75, 55)

:60 of Box Jumps (24,20)

:60 of Push-press (75, 55)

:60 of Row (Calories)

:60 Rest

**Compare to score on 12/16/17

Strength/Skill:
1.) Rope Climbs:  Accumulate 10/8 Climbs, Rest 1-2:00.

       4-5 Half Climbs

      Advanced:  Legless rope climbs

2.) Handstand Push Ups:  4×5-6, Rest :60

      Kipping, Strict, Deficit, AbMat Kipping

3a.)  Supinated Grip Barbell Rows 3×10, Rest :30

3b.)  Trap 3 Shrugs: 3×10.10.10, Rest :30

4.)  Hollow Hold: Reverse Tabata 8 x :10 work/:20 rest

Finisher:
Max distance in 5:00 of:

1 arm kettlebell overhead carry (53,35)  

-using weaker arm

Strength:
1.) Speed Back Squat 4×5 @ 50%, every :60.

2.) Heavy Back Squat 3×2 AHAP, Rest 2:00

3.) Seated Dynamic Box Jumps: Accumulate 25 reps, Rest :60

4.) Squat Cleans: Warm up to metcon weight with singles, Rest :60.

Metcon:
4 rounds of:

:20 Max Squat Cleans (155,105)

Rest 2:00

Skill:
Pull Ups:

Spend 10 minutes working on efficiency of any version of pull-up:

kipping

butterfly

chest to bar

Metcon:
For Time:

800 meter run

50 pull ups

50 air squats

150 double unders

50 air squats

50 bent over barbell rows (95,65)

800 meter run

25:00 CAP

Strength:
Superset:

1.) DB Neutral Grip Floor Press 4×10, Rest :30

2.) DB Bent Over Rows (double) 4×8, Rest :30

3.) Banded Pulldowns 4×15, Rest :30

Metcon:
18:00 AMRAP with a partner

200 meter run

10 burpees

One partner completes a round at a time.

strength
1.) Power Snatch Cluster 8 x 1.1.1  Rest 2:00 with :10 rest between each single

2.) Power Snatch  3×3 AHAP  Rest 1:00   Touch and go for max effort

Metcon
“Isabel”

For Time:

30 Power Snatches (135,95)

7:00 cap

Metcon: 
Partner WOD!  One person completes a full round at a time.

AMRAP 11:00 of:

1 Rope Climb

3 Power Cleans, 135/95 lbs

10 Wall Balls, 20/14 lbs, 10/9 ft

Rest 2:00

AMRAP 11:00 of:

10 Box Jumps, 24/20 in

8 Bent Over Barbell Rows, 135/95 lbs

10 Wall Balls, 20/14 lbs, 10/9 ft

Rest 2:00

AMRAP 11:00 of:

10 Pull-ups

8 Hang Power Cleans, 135/95 lbs

10 Wall Balls, 20/14 lbs, 10/9 ft

Strength:
Every 1:00 for 3:00, 3 close grip bench press at 50%
Bench Press, 3×3, rest 2:00 AHAP
Banded Pallof Iso Hold Press, 3×1 with :12 hold.  Rest :45
Metcon:
30:00 EMOM:

Bottoms Up Kettlebell Carry One Arm, 50 ft  each

15 Kettlebell Swings, 53/35 lbs

40 Double Unders

15 Toes-to-bars

15 Bumper Plate Ground To Overheads, 45/25 lbs

Strength:
Front Squat (speed work): Every 1:00 for 3:00, do 3 reps at 80%.
Ultra Wide Sumo Deadlift: Every 1:00 for 3:00, do 3 reps at 80%
Metcon:
For time:

30 Row Calories

30 Deadlifts, 225/155 lbs

30 Lateral Burpees

Strength:
Squat Snatch: 5×3, Rest 2:00

Metcon:
For Time:

800 Meter Front Rack Walk (32,24)