METCON MONDAY ON A WEDNESDAY????

No strength work today.
General warm up-
5 minute bike then as a group from one end of the gym to other…
Butt kicks, high knees, squats, shoulder circles front and back
Meet at the board, go over the workout and then gather your equipment up and go through each movement.

Wod 1- 12 Minute Amrap
5 bar muscle ups (sub 8 pull ups, or 12 rig rows
14 pistols (7 each leg) sub 28 squats
Run 200

Rest 5 minutes

Wod 2 12 Minutes
8 Toes to bar (sub 20 sit sups or 20 knee raises)
24 doubles (sub is only 25 singles.. we want you to keep moving)
8 Front squat 185/125

Rest 5 minutes

Wod 3 10 minutes
Burpee/KB ladder 70/55

start with one burpeee and one KB
then 2 and 2, 3 and 3, 4 and 4, 5 and 5 and just keep going.

Warm up-
Partner warm up-
8 X 200m run, non running partner holds a plank while the other is running
Grab a bar- It’s been a few weeks since we found a max thruster. If you are a new athlete you are going to work on sets of 5,
For your warm up for this do 15 front squats with an empty bar, 15 push presses, then 10 full thrusters, get all the pieces right before you do the full movement, build up slow… 6 to 10 attempts to hit your max. Have your wod weight on the bar and ready to go at :30 after.

Wod
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.
Women 65 lb.

Scroll for scaling options.
Post number of thrusters completed after the row each round to comments.

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Related:
• The Thruster
• Improving the Thruster

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Scaling
Similar to last week’s burpee/run couplet, reduce the reps, load and distance so you have at least 30 seconds for the second set of thrusters.

Intermediate Option
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 75 lb.
Women 55 lb.

Beginner Option
4 2-minute rounds of:
7 thrusters
150-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.
Women 35 lb.

Partner Warm up
80/60 cal on the bike, non working partner do 15 air squats, then switch

Grab a bar, we are finding a 1 rep max front squat today!
Warm up should be 2 or 3 empty bar sets then something like this
5,5,3,3, 1,1 1.. until you miss working from 60 to 100 percent
Newer athletes please do 5 sets of 5 as heavy as possible.

Wod For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

Compare to 140909.

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Related:
• The Deadlift

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Scaling
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb.
Women: 95 lb.

Teams of 2
Wod 1
2000 Meter row time trial.. split work however you want

Wod 2 “hang in there partner”
20 Minutes EMOM (every minute on the minute)
5 Thrusters rx is 95/65 but rx+ is 135/95
5 Burpees

This is an emom. Partner 1 will do 5 thrusters and 5 burpees while partner 2 is hanging from a bar. When the thrusters and burpees are done both parthers get to rest for the remainder of the minute.

Switch spots and wait for 3….2…1… and start your next minute.

Wod 3
2000 meter time trial.. can you beat your first time?

8am Run Club
Its been awhile so how about running some 400’s over on the post office road. 6-8 if you hate running, 10 if you love running. 90 second break between.
OR Run a 5k for time. Push the pace.

9am Mobility


10 am Partners, split how you want

Buy in 100cal row

100 wall balls
50 Lunges (unweighted)
100 Kb Swings 55/35
50 Lunges
100 wall balls
5o lunges
100 Kb swings
50 lunges
100 Wall balls

Cash out 100 cal bike