1.10.25

Metcon
5 RFT
600/500m Row
30 Wallballs @ 20/14
30 Russian KB Swings @ 53/35

Accessory
Metcon
50 Tire Flips

1.9.25

Skill Development
7 min EMOM
30 Crossovers

Metcon
100 Singles
10 – 50’ Shuttle Runs
75 Double unders
10 – 50’ Shuttle Runs
50 Crossovers
10 – 50’ Shuttle Runs

Accessory
8 min EMOM
O: 8 Ring Pull-ups
E: 10 Ring Push-ups

1.8.25

Metcon
Partner WOD
20 min AMRAP
50 GHD Sit-ups
25 HSPU
50/40 Calorie SkiErg
25 Ring Dips
Last tested on 6/1/2024

Accessory
Tabata Row x2
Rest 2 minutes between

1.7.25

Metcon
10 min AMRAP
4 Squat Cleans @ 155/105 (+185/125)
12 Pull-ups

Immediately after AMRAP, in a 10-minute window
Find 1 RM Squat Clean
CAP programming from 12/20/2024

Accessory
Tabata Bike x2
Rest 2 minutes between

1.6.25

Skill Development
7 min EMOM
:30 Handstand hold (RX+ 30’ HSW)

Metcon
Open 24.1
21 DB snatches, arm 1
21 lateral burpees over DB
21 DB snatches, arm 2
21 lateral burpees over DB
15 DB snatches, arm 1
15 lateral burpees over DB
15 DB snatches, arm 2
15 lateral burpees over DB
9 DB snatches, arm 1
9 lateral burpees over DB
9 DB snatches, arm 2
9 lateral burpees over DB
RX: 50/35
*Time cap: 15 minutes

Accessory
10 min EMOM
O: 2 Rope Climbs
E: 20 Sit-ups