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Fitness

Metcon
A. 3 Sets of:

A1. Harnessed Sled Pull
A2. 10 BB Front Squats

Metcon
B. Teams of 2, complete for time (only one partner working, switch whenever needed):

75 Pull-Ups/Jumping Pull-Ups
75 DB Push Presses 2x20/10kg
75 Box Jumps
75 KBS 24/16kg

Time Cap: 20:00min

Performance

Metcon
„King Kong", 3 Rounds for time of:

1 Deadlift 200kg
2 Ring Muscle-Ups
3 Squat Cleans 115kg
4 HSPU

Time Cap: 12:00min

Fitness

Metcon
A. 3 Sets of:

A1. ME Wide Grip supinated Pull-Ups
A2. 30 Egg/Hollow Rocks
A3. 20m SB OH Carry

Metcon
B. For time:

20-15-10-5

DUs
Arch Rocks

Metcon
C. 3 Sets of:

200m Prowler Sprint

Metcon
D. Finisher:

200m SB Carry

Performance

Metcon
2012 Regionals Individual WOD 4, for time:

50 Backsquats 60/40kg
40 Pull-Ups
30 Shoulder-to-overhead 60/40kg
50 Front Squats 50/35kg
40 Pull-Ups
30 Shoulder-to-overhead 50/35kg
50 OHS 30/20kg
40 Pull-Ups
30 Shoulder-to-overhead 30/20kg

Time Cap: 30:00min

Fitness

Metcon
A. Find your technical max of the following complex:

3 OA DB Snatches + 3 OA DB Presses + 3 OA DB OHS

Metcon
B. 3 Sets of:

B1. 10 Bent-over BB Rows
B2. 10 BB Roll-Outs

Metcon
C. AMRAP 10:

20m OA KB Suitecase Carry L 32/24kg
10 OA KB DL L 32/24kg
20m OA KB Suitecase Carry R 32/24kg
10 OA KB DL R 32/24kg

Performance

Metcon
A. Find your 1RM OA BB Snatch


Metcon
B. Find your 1RM OA BB Press


Metcon
C. Find your 1RM OA BB OHS


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D. Find your 1RM OA BB Deadlift


Metcon
E. 2 Sets of:

20m Farmers Carry

Metcon
F. 10 Sets of:

20m SB Carry

Fitness

Metcon
A. 3 Sets of:

A1. 7 SB Squats AHAF
A2. HOH Sled Pull

Metcon
B. AMRAP 20:

20 WBS 9/6kg
20m SB Carry
20m Bear Crawl
20m Burpee Broad Jump

Performance

Metcon
A. 2 Sets of:

ME SB Squats(aim for 5+ Reps)

Metcon
B. 2 Sets of:

ME SB Front Squats(aim for 5+ Reps)

Metcon
C. For time:

21-15-9

SB Thrusters

After each set of thrusters perform 1 HOH Sled Pull

Time Cap: 10:00min

Fitness

Metcon
A. 3 Sets of:

A1. 5 SB (Deficit) Stiff Leg DL
A2. Reverse Sled Drag

Metcon
B. EMOM 6:

Even: :20s Chin-over-bar Hold
Odd: :20s Noes&Toes Handstand Hold

Metcon
C. For time:

400m Run
400m Row
40 Burpees

Time Cap: 9:00min

Performance

Metcon
A. 3 Sets of:

A1. 5 BB Deficit Stiff Leg DL
A2. Reverse Sled Drag

Metcon
B. 3 Sets of:

B1. ME Wide Grip Supinated Pull-Ups
B2. ME Strict HSPU

Metcon
C. For time:

400m Run
400m Row
40 Burpees

Time Cap: 9:00min

Fitness

Metcon
EMOM 30min(6 Sets):

1. 7cal AB(no Rower)
2. 2 Rope Climb
3. 15m Burpee Broad Jumps
4. 2 Wall Walks
5. 7 DB Front Squats 2x20/10kg

Fitness

Metcon
Teams of 3, for time:

1 Mile Run(A+B+C)

-then-

A 15 Burpees over the box(this is the timer for the rotation)
B Holds Wall Sit
C Rows

*This is done when the team reaches 3k on the rower.

-then-

1 Mile Run(A+B+C)

40:00min Time Cap

Fitness

Metcon
A. 3 Sets of:

6 Paused BB Front Squats

Metcon
B. 3 Sets of:

6 Paused BB Bench Press

Metcon
C. 3 Sets of:

C1. 6/6 DB(no KB) Tripod Row
C2. 20/20m Waiters Walk L/R(or OA Front Rack walk)

Metcon
D. AMRAP 5:

Burpee Pull-Ups

Performance

Metcon
A. 3 Sets of:

6 Paused Backsquats

Metcon
B. 3 Sets of:

15m Yoke Carry AHAF

Metcon
C. 5 Rounds for time of:

100m Run
5 Pull-Ups
3 C2B Pull-Ups
1 Bar Muscle-Up

Time Cap: 15:00min

Fitness

Metcon
A. Find your 1RM SB Clean


Metcon
B. AMRAP 5:

5 SB Frontsquats
5 SB (Push) Presses

Metcon
C. Row 200m AFAP - try to beat 29 seconds.

Then repeat 200m Rows with 2min rests until you cannot keep your time under 10% of that first 200m anymore.

Performance

Metcon
A. Find your 1RM BB TGU

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B. Find your 1RM Stone Load


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C. AMRAP 10:

3 Strict Ring Muscle-Ups
6 GTO 60/40kg
9 Lateral Burpees over the bar

Fitness

Skill
Frog stand/ Headstand/ Headstand Straddle/Pike Press

Metcon
A. 3 Sets of:

A1. :15-:30s Headstand hold or 10 Headstand Straddle/Pike Presses
A2. 10-15 Hinge Rows

Metcon
B. For time:

21 - 15 - 9

KBS 24/16kg
Box Jumps
DUs

Time Cap: 9:00min

Performance

Metcon
A. 3 Sets of:

3 OHS

Metcon
B. Death by:

1 Strict Pull-Up + 1 Strict HSPU

(Then 2+2, 3+3 and so on)