8/13/21
Metcon (AMRAP – Reps)
EMOM X 5
13 Burpees
13 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP X 10
12 Synchronized single arm DB Thrusters
12 Synchronized single DB Goblet Squats
12 Synchronized DB Snatch
24 T2B
AMRAP X 10
12 Synchronized single arm DB Thrusters
12 Synchronized single DB Goblet Squats
12 Synchronized DB Snatch
24 T2B
Male DB’s (70/50)
Female DB’s (40/35)
you get two DB each a different weight. decide which partner is doing which weight for which movement.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 15
3 Ring MU
6 Burpee box Jumps
9/7 Cal Bike
3 Ring MU
6 Burpee box Jumps
9/7 Cal Bike
RX
3 Bar MU
Modifications
3 C2B or 3 Pull-ups
