MetCon
For Time:
50-40-30-20-10:
– AAB Calories
– Wall Balls 20/14lb
*Adjust WB weight as appropriate
*All bikes to be taken prior to using rowers
*If using a rower, add 5 cals per round
*35min time cap
#21Jan2019 WOD
MetCon
3 Rounds:
– 40 Cal Row
– 20 Double DB Squats @ 22.5/15kg
– 40 TTB
– 20 DB Push Press
(55 mins)
– 40 Cal Row
– 20 Double DB Squats @ 22.5/15kg
– 40 TTB
– 20 DB Push Press
(55 mins)
#21Jan2019 Cardio
MetCon
AMRAP 20:
– 15 Strict Pull Ups
– 30 Push Ups
– 45 Air Squats
*Banded/Jumping Pull Ups ilo Strict Pull Ups
*Push Ups on BB or off knees ilo Push Ups
#20Jan2019 WOD
MetCon
PARTNER “MARSTON”
AMRAP 20:
– 1 Deadlift* @ 200/140kg
– 10 Syncro T2B
– 15 Syncro Bar Facing Burpees
* 2 people share
– 1 Deadlift* @ 200/140kg
– 10 Syncro T2B
– 15 Syncro Bar Facing Burpees
* 2 people share
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
The “Marston” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, September 27, 2016 (160927).
(55 mins)
#19Jan2019 WOD
MetCon
WZA 2018 EVENT 5
For Time:
– 30/20 Bar Muscle Ups
– 30 Hang Power Cleans @ 75/52.5kg
– 30 Deficit HSPU (6/4″)
– 30 Front Squats
– 30 Toes To Bar
– 30 Shoulder to OH
– 30 Hang Power Cleans @ 75/52.5kg
– 30 Deficit HSPU (6/4″)
– 30 Front Squats
– 30 Toes To Bar
– 30 Shoulder to OH
(55 mins)
#19Jan2019 Cardio
MetCon
Run Bear Run!
– 1.6km Run
– 40 Burpees
– 800m Run
– 30 Burpees
– 400m Run
– 20 Burpees
– 200m Run
– 10 Burpees
#18Jan2019 WOD
Gymnastics
4 rounds:
– 8 Bar Muscle Ups
– 12 Strict HSPU
(35 mins)
– 8 Bar Muscle Ups
– 12 Strict HSPU
(35 mins)
MetCon
AMRAP 12:00
– 10m Overhead Walking Lunge @ 20/15kg Plate
– 8 Burpees
– 10m Overhead Walking Lunge
– 8 Chest-to-Bar Pull Ups
(55 mins)
– 10m Overhead Walking Lunge @ 20/15kg Plate
– 8 Burpees
– 10m Overhead Walking Lunge
– 8 Chest-to-Bar Pull Ups
(55 mins)
#18Jan2019 Cardio
MetCon
For Time:
– 120 Med Ball Situps
– 100 Box Jumps 24/20″
– 80 Burpees
– 60 DB Push Press 22.5/15kg
– 40 Pullups
– 20 HSPU
*PARTNER WOD*
*Adjust weights and heights as appropriate
*Hand Release Push Ups ilo HSPU
#17Jan2019 WOD
MetCon
Every 6 minutes for 4 rounds:
– 35/30 Cal Row
– 25 WB 20/14#
– 15 Deadlifts @ 102/70kg
(55 mins)
– 35/30 Cal Row
– 25 WB 20/14#
– 15 Deadlifts @ 102/70kg
(55 mins)
#17Jan2019 Cardio
MetCon
6 Rounds for Time:
– 200m Run
– 15 KB Swings 32/24kg
*KB is supposed to be heavy – don’t take the easy option! PUSH!
FINISHER:
– Accumulate 5:00min in a plank – each time you break, complete 10 Abmat Situps
*Record number of situps here!