Brink Metcon (AMRAP – Rounds) Rx8 min EMOM:15 KBS 53/3510 WBS 20/145 Sit-ups Rest 2 min, then 8 min EMOM:150m Row5 Toes to Bar Rest 2 min, then 8 min EMOM:5 Burpees Over the Bar10 Hang Cleans 115/7515 DU *Score=successful rounds in a minute*FREE T-shirt if you finish ALL rounds! Scaled:8 min EMOM:15 KBS 35/2610 […]
Zip Split Jerk (Take 15 min to find 1RM) Metcon (Time) Rx:5 Push Press 95/655 Thrusters 95/65400m Run10 Push Press 95/6510 Thrusters 95/65400m Run15 Push Press 95/6515 Thrusters 95/65400m Run Scaled:75/55
Fly Metcon (AMRAP – Rounds and Reps) 20 min AMRAPRx:10 Pull-ups20 Over the Box Jumps 24/2020 Toes-Through-Rings10 GS Push-ups Scaled:10 Banded Pull-ups20 Over the Box Jumps 20/2020 Knees to Hips10 GS Push-ups
Lurong WOD #2 Retest This is the final Lurong WOD!!!! Lurong Challenge WOD #2 (AMRAP – Reps) 9 Minute AMRAPGround to OverheadBar Facing Burpees MEN Level III (3)20 G2OH- 95 lbs7 Bar Facing Burpees15 G2OH- 135 lbs7 Bar Facing Burpees10 G2OH- 155 lbs7 Bar Facing Burpees5 G2OH- 185 lbs7 Bar Facing BurpeesAMRAP G2OH- 225 lbs […]
Mack Metcon (Time) Rx:10 Power Snatch 115/80200m Row10 Squat Snatch 115/80200m Row10 Power Clean 115/80200m Row10 Squat Clean 115/80200m Row10 Push Press 115/80200m Row10 Push Jerk 115/80200m Row*5 burpees every time you break your set Scaled:95/65
Partner WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP:400m Run5 Pull-Ups10 Thrusters 95/6515 KBS 53/35Only one partner may be working on the triplet at a time, and the other partner will be completing the run. Partners will switch tasks once the running partner returns.
Pulse Metcon (Time) 1,2,3,4,5,6,7,8,9,10Rx:Power Snatch 105/75OHS 105/75Toes to BarRing Dip Scaled:Power Snatch 85/65OHS 85/65Knees to HipsGS Push-ups
Partner WOD Metcon (Time) Teams of 2:4 RFT600m Row(split by team)20 Hang Clean 115/8020 OTBox Burpees
Vulcan Metcon (Time) 3 RFTRx:20 WBS 20/1420 Goblet Lunges 70/532 Hill Sprints Scaled:20 WBS 14/1020 Goblet Lunges 53/352 Hill Sprints
Partner WOD Metcon (AMRAP – Reps) 15 Min AMRAP:Three Person Team:Athlete 1: 200m Row (Pacer)Athlete 2: Box Jumps 24/20Athlete 3: Deadlifts 135/95Score is total Box Jumps & DL in 15 Min; rotate athletes every 200m.
