Met Con Monday!!!!!!!!!!!! What is metcon Monday?? it’s all wods, no strength session

Wod start times will be posted on the board. Start with the class. Miss the start time.. miss the wod!

Warm up- 5 minutes row or bike, mobilize shoulders and hips

SUNDAY FUNDAY

Wod starts at 10:15

Come in, pick your team of 3, warm up and be ready to 3….2…..1… go at 10:15

30 Min Amrap

400m Sandbag Carry (all 3 partners run, switch of bag as needed)

60 toes to bar (sub knee raises, or sit ups)

60 Cleans (135/95)(95/65)(75/45)*

60 Burpees*

*One person working at a time

Warm Up-
5,10,15
Pull ups, push ups, squats for 8 minutes

Strength
Deadlift
5,5,5,3,3+

Wod-
For Time:
40/30 Bike Cals
800m Run
30 KB Swings (70/53)
20 Bar-Facing Burpees
40 Cal bike/row or another 800 run.

Extra-

1. Run Conditioning
Run 400×4
Rest 1:00 between sets

2. Gymnastics Conditioning (max time handstand holds x 4 if you dont have hspu)

18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15
6 Strict HSPU
*Doesn’t have to be unbroken

Warm up-

1 mile run-
1600M row
10 Minutes bike

Strength
Push Jerk from the rack
Sets of 3
Do at least 6 sets, keep going up until you find your 3 rep max

WOD

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump-Overs (24/20″)

Warm up-
3 Rounds
Run 200m
15 squats
10 pull ups

Strength
Emom-
2 Power Clean + 1 Jerk

Wod

4 Minutes
Run 100
5 Power Clean 155/115
15 Double unders

Rest 2 minutes-
Repeat

Rest 2 minutes
Repeat