Carries

For Time

• 1000m Ski
• 50m Heavy Ball Carry (150/80)
• 2000m Row
• 50m Heavy Ball Carry (150/80)
• 4000m C2 Bike Erg

5 rounds for time

• 10 Kettlebell Thrusts ( 2 x 53/35)
• 85m Farmer Carry

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

4 Rounds for Time

• 5 x run perimeter of the basketball court (roughly 400m)
• 5 x Ground to Overhead with Med-Ball (80/50)
• 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)

12 min warm-up

• Stretching
• Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

• 50m bearhug ball carry (80/50)
• 100m Sprint
• 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

• 1 minute of walking
• 5 air squats
• 5 toe touches.

300 cal Row for Time (partner workout)

• While 1 partner is rowing the other is doing a round of:
  • 50m Overhead ball carry (80lb)
  • 1 round of DT at 95lb
    • 12 Deadlifts
    • 9 hang cleans
    • 6 push press
• Switch

Metcon

For Time (20min Cap)

3 rounds

• 100m Farmers Carry (50/35)
• 10 Back Squats (65% max)
• 500m Row

Metcon

For Time 30 min time cap (partner wod)

• 100 GHD
• 2000m Row
• 100 pull-ups

One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.

Metcon

For Time

• 100 total core reps
  • Sit-ups, v-ups, etc count as half (.5) of a rep
  • Toes-to-bar, GHD sit-ups count as a rep
• 100 x 50 ft Carries (you pick implements and load)
  • Farmer Carriers
  • Bear Hug
  • Overhead (waiter carries)

Break up the reps as needed

Metcon

For Time

• 24, 18, 12 – Assault Bike Calories
• 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
• rest 1:1 or for a max of 5 minutes
• Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

Group Creates the Work Out Day!

• Each person picks an exercise, and we build the workout from there.

20 min Max Cal Row (Partner)

One partner Rows for max cals

while the partner completes 1 round of:

• 5 right arm kettlebell shoulder-to-overhead
• 5 right arm KB swings
• 5 left arm KB STO
• 5 left arm KB swings
• 5 Goblet Squats
• 1 50ft right arm farmer carry
• 1 50ft left arm farmer carry

then switch

You can only row when the kettlebell is off the ground.
If your partner sets the kettlebell down, you must stop rowing.