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Metcon (3 Rounds for reps)”Tour de France”Teams of 37 Minute AMRAP100/70 Calorie Assault BikeMax Wall Balls (20/14)Rest 3 Minutes6 Minute AMRAP80/60 Calorie Assault BikeMax Burpee Plate Hops (45#)Rest 3 Minutes5 Minute AMRAP60/40 Calorie Assault BikeMax Slam Balls (20-25/10-15)Rx+= Team of 2Score is total team reps of wall balls, burpees and slam balls

Metcon (6 Rounds for reps)Partner WOD8 Min ea: 3 Min Rest:2x Thru- Count the second itemA: – Sled Push (40m)- KB SwingB: – Farmers Carry 40m- Flutter Kick (L+R)- 1C: – 200m run-Single Arm Dumb bell Thruster (25/25)- Alternate as desired

Weightlifting
Floor Press (Heavy single for the day.)
Using barbell, pause 2-3 seconds at bottom.

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD

AMRAP 20

A: Run 400

B: AMRAP

1 Rope Climb*

6 Push-ups

9 Air Squats

*Sub is 3 pull-ups or ring rows = 1 rep

Rx+= Wear a vest
Partner A will complete a 400 meter run while Partner B completes the AMRAP. Partners switch and pick up where the other left off. Score is total rounds and reps of the AMRAP.

WeightliftingOlympic Lifting Total (Total Weight)Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 RM for the day)Clean and Jerk (1 RM for the day)MetconAlternate WOD for 6 AM Shred and Drive ThroughMetcon (Calories)Teams of 3AMRAP 20A & B: Max Calorie Assault BikeC: Complete 1 round of:15 Kettlebell Swings (53/35)30 Russian Plate Twists (35/25)15 Alt. Overhead Stationary Lunges (35/25)Rx+ = Team of 2 = no rest on bikePartner A and B will sprint for max calories on bike rotating as needed while Partner C completes the triplet. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on assault bike. Score is total AB calories. Rotate evenly.

Metcon (Calories)Team of 3:AMRAP 20A & B: Max Calorie Assault BikeC: Complete 1 round of:15 Kettlebell Swings (53/35)30 Russian Plate Twists (35/25)15 Alt. Overhead Stationary Lunges (35/25)*Rx+ = Team of 2 = no rest on bikePartner A and B will sprint for max calories on bike rotating as needed while Partner C completes the AMRAP. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on AB. Score is total AB calories. Rotate evenly.Cash OutMetcon (No Measure)4 rounds15 V up/Lemon Squeezer30 Sec Left Side Plank30 Sec Core Plank30 Sec Right Side Plank

MetconWood (Time)5 Rounds for time of:400m Run10 Burpee Box Jumps, 24″10 Sumo-Deadlift High-Pull. 95#10 Thrusters, 95#Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click hereWomen’s weight is 65# and 20″ box.

Metcon (Calories)
EMOM 10:

5 Pull ups

10 Push ups

15 Squats

Rest 5 Min

EMOM 10:

Assault Bike 10s (for Calories)

Rest 5 Min

EMOM 10

6 DB Hammer Curls (both at same time)

8 DB Shoulder Press

10 Alternating Lunge

* Record the total calories from the assault bike round

WeightliftingE2MOM 10 (5 Sets)5 Shoulder Press (from ground) + 5 Strict Pull-ups*Add weight each round and work up to a heavy 5 shoulder press*Sub for strict pull-ups is 3 hold chin over bar + slow release with bodyweight or bandedShoulder Press (Heavy 5 reps for the day)MetconMetcon (Time)Complete for Time:Row 1000/800Immediately into…Run 200 + 30 Alt. Dumbell Snatch (35/25)Run 200 + 20 Pull-upsRun 200 + 30 Single-Arm Push Press (35/25)Run 200 + 20 Toes-2-BarRun 200 + 30 Dumbell Goblet Squats (35/25)*15 each armRx+= (50/35); Chest to Bar Pull-ups

Metcon (Time)With a partner:Bike 50 Cal50 Box Jumps50 Burpees50 Partner Wall Balls50 Partner Sit ups (hand clap at top)50 Kettle bell swingsRow 50 Calories

WeightliftingBack Squat (Heavy 3 reps for the day)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 1515 Sit-ups30 Double Unders15 Sit-ups5 Deadlifts (225/155)Scale: 2:1 singlesDouble Prog: 15 repsRx55+ and Scale = (185/105)