Warm up: Coach’s Choice
Strength/Skill: Front Squat
1 x 3
Stimulus/Focus: Spend 10 minutes finding your heavy triple.
Strength Metcon: Five 2-Minute Rounds
Round 1: ME Unbroken Reps at 90%
Round 2: ME Unbroken Reps at 80%
Round 3: ME Unbroken Reps at 70%
Round 4: ME Unbroken Reps at 60%
Minute 5: ME Unbroken Reps at 50%
*Percentages taken from today’s heaviest triple.
Stimulus/Focus: All reps have to be unbroken-any change in cadence breaks the set. All reps will come from the rack. You will have five separate scores.
WOD: 4 Minute AMRAP
25/20 Calorie Row
75 Feet Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)
Max Burpees in Remaining Time
Rest 4 Minutes, then:
4 Minute AMRAP
25 Burpees
25/20 Calorie Row
Max Distance Kettlebell Goblet Walking Lunges in Remaining Time (1.5/1)(1/25#)
Rest 4 Minutes, then:
4 Minute AMRAP
75 Feet Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)
25 Burpees
Max Calorie Row in Remaining Time
Stimulus/Focus: Get the “buy in” for each round finished as quickly as possible. The max reps at the end of each round are the only reps that count in your score. You will have three separate scores.
Cool Down: 4 Sets of Max Effort Unbroken Ring Dips
*Rest as needed between sets.