Metcon Dirty 30 For time: OPEN 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (53/35) 30 Front Squats (115/80#) 30 T2B 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wallballs (20/14#) 30 Burpees 30 Double-unders – PERFORMANCE Pull ups – FITNESS (95/65) 60 Single-Skips Continue reading 10/15/18
Metcon Stop, Drop, & Roll OPEN – Teams of 3 For Time (30 Minute Cap): 1 Mile Weighted Run (50/40) 150/100 Cal Echo Bike 100 Hang Power Cleans (135/95) 80 Thrusters (135/95) 60 Squat Cleans (135/95) – PERFORMANCE (115/80) – FITNESS (95/65) – RX+ Hang power snatch (135/95) Overhead squats Squat snatches Wod notes: 200/140 Cal Schwinn Bike – If unable to run sub, 2000/1600 meter row (high damper) 120/84 cal echo bike (no arms) Continue reading 10/13/18
Metcon Tread Water OPEN & PERFORMANCE – 2k Row 150 Double Unders 10 Rounds of Cindy – FITNESS 300 Singles – 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Continue reading 10/12/18
Metcon “Better Half” OPEN – PERFORMANCE – FITNESS – On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts – Continue reading 10/11/18
Metcon Long Gone OPEN & PERFORMANCE 5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Bike or Row Rest 1:00 between rounds – FITNESS (35/25) (14/10) If short on bikes or rowers, stagger the second heat by two minutes. – Continue reading 10/10/18
Metcon Inside Out OPEN & PERFORMANCE OPEN: For Time: 800 Meter Run 21 Power Cleans (185/135) 400 Meter Wreckbag Run (50/35) 21 Burpee Box Jump Overs (24/20) – PERFORMANCE (155/105) – FITNESS (105/75) If unable to run, complete one of the following: **800 M Run** 1000/800 Meter Row 60/42 Calorie Echo Bike 40/30 Calorie Schwinn Bike **400 M Wreck Bag Run** 500/400 Meter Row (High Damper) 30/21 Calorie Echo Bike (No Arms) 40/30 Calorie Schwinn Bike (No Arms) *High damper and/or no arms on the bike to simulate feeling of running with a bag.* Continue reading 10/9/18
Weightlifting Overhead Squat (Heavy single) Performance-Fitness Heavy set of 5 *10 minutes. More important than the weight on the bar is moving exceptionally well. – Snatch Balance (Heavy single) 10 min – Snatch (Heavy Single) 10 min. Newer athletes find a heavy set of 3 power snatch – ***Optional Cash-Out*** 8 Rounds: 20 Seconds Overhead Squats (45/35) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest *Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. * Continue reading 10/8/18
Metcon Twist and Shout OPEN & PERFORMANCE – AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders – FITNESS (95/65) 80 Single Unders Continue reading 10/5/18
Metcon Amphibious OPEN – PERFORMANCE – FITNESS 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row ——- -Choose a weight on the kettlebell farmers carry that they could carry the full 200 meters unbroken when fresh. – If short on rowers, stagger by 4 minutes. If unable to run, substitute one of the following: — 28/20 Cal Echo Bike 40/28 Cal Schwinn Bike Continue reading 10/4/18
Weightlifting Push Press (10-Rep Heavy) Taken from the rack looking for a heavy 10 rep. Suggested preparation % 5@60%, 3@65%, 10 rm range 65-75% – Metcon Clothesline OPEN AMRAP 12: 2 Push Presses (135/95) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses 4 Toes to Bar 4 Box Jump Overs (24/20) – PERFORMANCE 115/80 – FITNESS 75/55 …. Up by (2) reps until the finish. Scaling options: Knees to chest Sit-ups —- Score is total reps: (10’s=90, 12’s=126, 14’s=168, 16’s=216, 18’s=270, 20’s=330) —- Cash Out Odd-Object For Time: 50 Manmakers (35’s/20’s) with 2 dumbbells in hand, … Continue reading 10/3/18
