WOD WOD The workout today is 5 x 1000m row. Record your slowest 1000m time for the "Metcon" and record your fastest 1000m time for the "1000m Row". Metcon (Time)
Read FullWOD Strength+Skill Front Squat (5×7) WOD Metcon (Time) 21-15-9 thruster (95/65) KBS (1.5/1pd) pullup 14 min cap rx+ — 115/75 @ C2B
Read FullWOD Strength+Skill Shoulder Press (5×7) WOD Metcon (Time) 800 m run buy in 8 rounds 10 HSPU 10 pistols — 5/5 800 m run cash out 20 min cap Cap
Read FullWOD Strength+Skill Push Press (5-5-3-3-1-1-1) WOD Metcon (Time) 800m run (1000m row) 30 DL (225/155) 50 bar facing burpee 16 min cap scale — 185/125 rx+ — 275/185
Read FullWOD Strength+Skill Back Squat (5×7) WOD Metcon (Time) 21-15-9 KB Snatch — left (1.5/1pd) goblet squat KB Snatch — right pullups 15 min cap rx+ — 2/1.5pd
Read FullWOD Strength+Skill 10 min EMOM — alternating Toes-To-Bar (6) Snatch Balance (3 @ 60% OHS) WOD Metcon (Time) 2000 m row 50 wallball (14/10) 1000 m row 35 wallball (14/10) 500
Read FullWOD Pre Warmup Pinch Grip Plate Carry (200m) 200m sub — walk inside 2 min Strength+Skill Overhead Squat (5-5-3-3-1-1-1) beginner — 5×5 OHS or work on squat form where needed
Read FullWOD Strength+Skill 10 min EMOM — alternating Squat Clean (3 @ 75%) working for quality lifts —reset each rep Ring Dips (6) scale as needed — for quality of form and
Read FullWOD WOD Metcon (AMRAP – Rounds and Reps) 34 min AMRAP — with partner wallball (20/14) pullup KBS (1.5/1pd) pushup *ascending ladder, starting at 2 reps increasing by 2 reps
Read FullWOD Strength+Skill Deadlift (5-5-3-3-1-1-1) WOD Metcon (Time) 5 RFT 10 box jump (24/20) 10 power snatch (95/65) 10 pushup 10 power snatch 15 min cap rx+ — 115/75
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