4.26.24
/Conditioning
Row 500m
Last tested on 12/20/2022
Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016
Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups
Conditioning
Row 500m
Last tested on 12/20/2022
Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016
Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups
Metcon
15 min AMRAP
15 DB Bench Press @ 50/35
30 Sit-ups
15/12 Calorie Bike
30 Grasshoppers
Skill Development
6 min EMOM
O: :35 DBall hold
E: 5 DBall Squats
RX: 100/60
Accessory
Metcon
150 Russian KB Swings @ 70/53|
Every drop, perform 10 burpees
Strength
7 Rounds E3M
1 Deadlift +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk
Accessory
Row 2k
Metcon
3 RFT
20 Burpees
20 Box Jumps @ 24/20”
400m Run
Retest from 9/22/2022
Skill Development
Accumulate 3-minute Plank hold
Accessory
Strength Superset
Barbell Seated Shoulder Press 4x6
DB Side Raises 4x20
Strength
8 min EMOM
2 Hang Power Snatches @ 70% 1RM
Metcon
10 min AMRAP
10 Hang Power Snatches @ 75/55 (RX+ 95/65)
10 T2B
30 Double unders
Accessory
10 min EMOM
O: 10 Ring Rows
E: 8 Ring Push-ups
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