Metcon
5 min AMRAP
10/7 Calorie SkiErg (RX+ 15/12)
20 Wallballs @ 20/14 (RX+ 30/20)
Rest 3 minutes
5 min AMRAP
Max Effort Rig Hang
Every time athlete drops, perform 2 Wall Walks.
Rest 3 minutes
X2
Accessory
1k Row x2
Rest 5 minutes between
Skill Development
7 min EMOM
30 Crossovers
Metcon
100 Double unders
50 Alternating DB Snatches @ 50/35
100 Double unders
CAP programming from 5/26/2024.
Accessory
10 min EMOM
O: :30 Rig Hang
E: 5 DBall Cleans @ 100/60
Metcon
3 RFT
25/20 Calorie Bike
25 Deadlifts @ 95/65 (RX+ 135/95)
Rest 2 minutes between rounds.
Skill Development
5 Rounds E2M
8 Back Extensions
Accessory
For Time
50 Tire Flips
EMOM perform 5 burpees. Start with burpees.
Metcon
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Last tested on 6/20/2022.
Accessory
10 min EMOM
O: 30 Crossovers
E: 2 Rope Climbs
Metcon
Partner WOD
20 min AMRAP
Partner 1 perform 250m Row
Partner 2 perform plank hold
Switch movements after row completed.
Accessory
For Time
50-40-30-20-10
Sit-ups
Between each round, perform 15/12 Calorie SkiErg
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