01/10/2020

Metcon
On a running clock:
0-5 min:
60/45 Cal Assault Bike Sprint
rest remainder of 5 min

5-15 min:
3 Rounds for Time
21 American KB Swings – 55/35
15 TTB
9 Thrusters – 95/65
RX+ – with time remaining, build a heavy single on Thruster

15-20 min:
50/40 Cal Assault Bike Sprint
rest remainder of 5 min

20-30 min:
3 Rounds for Time
30 Wall Ball
10 Burpee Box Jump Overs
RX+ – with time remaining, build to a heavy single on Power Clean and Jerk

30+ min:
40/30 Cal Assault Bike Sprint

Option to do Ass Blaster and strength instead of WOD
Metcon (Time)
Total Time for Assault Bike Sprints 1, 2 and 3:
Metcon (Time)
WOD portion 1:
3 RFT
21 American KB Swings – 55/35
15 TTB
9 Thrusters – 95/65
Metcon (Time)
WOD portion 2:
3 RFT
30 Wall Ball
10 Burpee Box Jump Overs
Thruster (Heavy single in remaining time)
Rx+ only
Power Clean + Push Jerk (Heavy single in time remaining)
Rx+ only
Metcon
Optional Strength:
Sumo Deadlift // Thruster
5 x 6-10; heavy // 5 x 3; building AHAP

Romanian Deadlift
4 x 10-15; medium weight

5 Rounds
Banded Hip Thruster to fail
20 Jumping Split Lunges or Alt Reverse Lunges w/ weight
20 High Angle Back Ext (the decline bench)
– rest as needed

5 Rounds
30 Banded Crab Walk (15 Left/15 Right)
15 Knee Banded Squats to Parallel
10 Knee Banded Jump Squats (quarter squat depth)

Optional strength work for those who do not want to do the WOD