Monday
Metcon
2018 Age Group Online Qualifier 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans 111/77Kg

Aim
Physical – TEST (Grip Endurance & Strength)
Mental – TEST

Recovery/Cooldown
Sealrocks
Semi Circles

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 Back Extensions

Tuesday
“Hold and Carry”
3 Rounds
60 second handstand hold
30 seconds rest
60 second farmers walk
30 seconds rest

Metcon
150 Double Unders
90 Wall Balls
45 Handstand Push Ups

Aim
Physical – Shoulders
Mental – Lactate Tolerance

Recovery/Cooldown
Wall Ball Thoracic Stretch

Bonus Work
6 x 50′ Yoke Walk

Wednesday
Metcon
“Randy”
75 Power Snatches 35/20Kg

Aim
TEST

Recovery/Cooldown
Bretzel Stretch
Capsule Stretch

Bonus Work
8 Rounds:
20 seconds hollow/20 seconds rest

Thursday
Warm Up
AMRAP 12
1 Wall Walk
2 Turkish Get Ups
3 Pistols Each Leg
4 Single Arm Ring Rows eaach side

Metcon
10 Rounds
10 Target Burpees
10 Toes to Bar

Aim
Physical – Core Endurance
Mental – Breathing

Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
12 Minute Ladder
2 D-Ball Cleans
4 Lateral Box Jumps 20/12″
4/8, 6/12, 8/16…

Friday
Metcon/Strength
In a 20 Minute Window
2K Row
2RM Front Squat in the Remaining Time

Stimulus – TEST

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Saturday
Warm Up
DODGEBALL

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 102/70Kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 52/35Kg
5 Bar Facing Burpees
6 Push Press @ 52/35Kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14lbs
10 C2B Pullups
11 HSPU
12 Front Squats @ 102/70Kg (no racks)

For time. 60 minute cap.

Sunday

Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!