Main – WOD
(No Measure)
EMOM x 12:
Rx =
2 Push Press @ 70% 1RM (From the rack)
Rx+ =
55% 1RM + 25% BR
*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)
Metcon (Time)
For Time:
150 Dubs or 250 Singles
Rx =
250 singles
Rx+ =
150 Dubs
Time Cap = 3:00
Then at the 4:00 minute mark…
Metcon (Time)
For Time:
30 HSPU or 15 wall walks
Rx =
15 wall walks
Rx+ =
30 HSPU
Time Cap = 3:00
Then at the 7:00 minute mark…
Metcon (AMRAP – Reps)
1 set max thrusters @ 55% 1RM
Cash Out
Rx =
3 x 7 ring dips
*Increase weight as needed. Scale down by performing ring dips with band.
