1/13/21
Metcon
WOD 1
Metcon (Time)
ADVRX
On the 5:00 x 4 Rounds:
7 Devils Presses
30 Alt. Pistols
15/12 Cal Bike
On the 5:00 x 4 Rounds:
7 Devils Presses
30 Alt. Pistols
15/12 Cal Bike
DB 70/50lbs
RX
On the 5:00 x 4 Rounds:
20 Alt. DB Snatch
40 Air Squats
20/15 Cal Row
DB 50/35lbs.
Score is slowest round
Metcon
WOD 2
Choose one or the other
Choose one or the other
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 7:00:
3-6-9-12-15-18-21
Unbroken Wallballs (20/14)
3-6-9-12-15-18-21
Unbroken Wallballs (20/14)
Continue to Climb by 3 Reps per round until the 7:00 cap is reached.
Metcon (3 Rounds for reps)
On the 2:30 x 6 Sets:
8 Mats Double DB Walking Lunges
Sets 1+2 OHS
Sets 3+4 Front Squat
Sets 5+6 Hang
8 Mats Double DB Walking Lunges
Sets 1+2 OHS
Sets 3+4 Front Squat
Sets 5+6 Hang
Climbing in DB weight 3 times
Add Weight for each movement not set
