Monday
Metcon
EVENT 6
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 70Kg | F 48Kg
Time cap: 14 minutes
Recovery/Cooldown
Wrist Stretches
Shoulder Extension Stretch
Quad Stretch
Bonus Work
4 Rounds (not for time)
Yoke Walk 50′
Farmers Carry 50′
Sled Crawl 50′
Tuesday
Metcon
EVENT 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
M 70-lb. dumbbells, 24-in. box,
F 50-lb. dumbbells, 20-in. box,
34 Minute Time Cap
Recovery/Cooldown
Frog Stretch
Bonus Work
A) 5 x 12 Lat Pull Downs
B) 5 x 50′ D-Ball Walk
Wednesday
Metcon
EVENT 4
For time:
2 rounds of:
10 snatches, 80 / 57Kg
12 burpees
Then, 2 rounds of:
10 snatches, 52 / 35Kg
12 burpees
Time cap: 14 minutes
Recovery/Cooldown
Capsule Stretch
Pigeon Stretch
Bonus Work
8 Rounds:
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
Thursday
Metcon
EVENT 3
For time:
9 muscle-ups
Handstand walk
36 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats
Time cap: 21 minutes
Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch
Bonus Work
5 x 3-15 GHD SIt Ups
5 x 2-15 GHD Back Extensions
Friday
EVENT 2
Linda-ish
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, Kettlebells
Dumbbell floor press
Squat clean, 3/4 bodyweight
Time cap: 24 minutes
Recovery/Cooldown
Sealrocks
Rollovers
Straight Leg Crossovers
Bonus Work
4 Rounds:
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Saturday
EVENT 1
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
*Please note we’ll be running heats similar to The Open, please boook your Heat START time in Wodify!
Recovery/Cooldown
Banded Hamstring Stretch
Calf Stretch