Metcon

Work Capacity
45-30-15 reps or seconds for time:
GHD Situps (reps)
Back Extensions (reps)
L-Sit Hold (secs)
Front Plank Hold (secs)
22:23
*L-sits took a lot of time

Metcon

Work Capacity
For Time:
500 meter Row
8 Power Clean and Jerk, 155#
12 Strict Spiral Grip Pullups
6 Power Clean and Jerk, 155#
10 Strict Spiral Grip Pullups
4 Power Clean and Jerk, 155#
8 Strict Spiral Grip Pullups
500 meter Row
13:07

Touch

Strength + Metcon

Strength
A.  DB Front/Side Raise 3x8 ea @ 15#
B.  DB Alternating Bench Press 3x8 ea @ 70#

Metcon
25 Burpees
25 Power Cleans, 135#
25 Burpees
Every minute perform 7 Wall Balls, 20#, 10'
7:40

Glow 8.3 (sub)

Strength
A.  Glute Bridge w/ pause at top 5x5 @ 265#

B. Oly Technique
Tall Snatches
Tall Cleans
Tall Jerks

C.  OHS 5x3 @ 133# (~80%)

Durability
Eccentric Nordics
BB Calf Raises
SL Power Hold

Touch

Metcon

Baseline
Handstand Holds 3 x 30 sec

Work Capacity
5 RFT:
7 Squat Clean, 155#
14 KBS, 55#
10:01

Durability
Ab Wheel (kneeling) x 50

1 mile run w/ 22# vest

7:43

Strength/Stamina

Work Capacity
EMOM 14:
Odd - 3 UB Hang Power Snatches
Begin at 60% and build
Even - 30 DUs
Rx'd - no misses
Snatches @ 95# - 105# - 115# - 120# - 125# - 135# - 140#

Metcon

Work Capacity
10 Minute AMRAP:
10 SDLHP, 115#
10 Lateral Burpees over BB
6 Rounds + 3

Metcon

Work Capacity
For Calories and Reps:
2 Min Row
1 Min Front Plank
1 Min Rest
2 Min KBS, 55#
1 Min Front Plank
1 Min Rest
2 Min DUs
1 Min Front Plank
1 Min Rest
2 Min Wall Balls, 20#, 10'
1 Min Front Plank
30, 60, 118, 41
All Planks UB

Yoga

Simple DL Wk 14

Strength
A.  Deadlift 3x3 @ 413#
B.  BB Rows 4x8 @ 133#

Touch

Glow 8.2, Press Wk 12

Baseline
Single Leg Lateral Jumps

Strength
A.  Press 1x8 @ 130#, 1x4 @ 170#, 1x4 @ 190# (2)
B.  Power Clean 1x2 @ 182#, 1x1 @ 192#
C.  Hang Power Snatch 3x2 @ 133# - 138# - 138#
D.  Clean Pull  4x3 @ 221# - 221# - 243# - 243#
E.  Front Squat 4x3 @ 225#

Metcon

For Time:
1500 Meter Row
15 Bench Press, 185#
1000 Meter Row
10 Bench Press, 185#
500 Meter Row
5 Bench Press, 185#
18:19

Space City 7s

Field

A.  Power Skips w/ jog return

B.  Agility/Speed Drills:
Lean Fall Run
4 Corner cone drill
Short sprint w/ cone circle
Short sprint w/ side step
40 yard Ladder Sprints

C.  Sprints
8 x 10 yards
4 x 20 yards
2 x 40 yards

Strength/Stamina

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
EMOM 10:
1 Power Clean
1 Hang Power Clean
1 Full Clean
1 Split Jerk
@ 165#

Metcon

Work Capacity
5 RFT:
10 Deadlifts, 225#
20 Wall Balls, 20#, 10'
LT = 8:54
7:27

Metcon

Work Capacity
8 Rounds AFAP:
6 TTB
3 Thrusters, 155#
50' Prowler Push (high), 180#
*Rest 1 minute between rounds

Durability
Supine Hip Flexor Band Holds

Touch

Yoga

Metcon

Work Capacity
Death by Burpee + 215# Back Squat
Rest 3 Min
Death by Burpee + 115# Press
Rest 3 Min
Death by Burpee + 255# Deadlift
7 Rounds + 8 + 3
6 Rounds + 7 + 2
7 Rounds + 8 + 1

Metcon

Work Capacity
6 Rounds AFAP:
Swim 160 feet (40 feet down and back twice)
25 Squats

Partner WOD

Work Capacity
5 Rounds AFAP:
10 DB Front Squats, 35# (one DB)
10 Burpees
*One partner works, one rests, switch after each movement

Durability
3 Rounds:
30 sec front plank
30 sec 6 inches