Cross Training

Metcon

42 min EMOM (10 second transition)

• C2 Bike. 12 cal
• Air Runner. 10 cal
• C2 Rower. 12 cal
• Push-ups. 15
• C2 Ski Erg 12 cal
• Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed

Metcon

30 minutes of Cycling.

Or

Basketball

Metcon

For Time

21, 15, 9

• Assault Bike Cals
• Push Press (95/65)

Rest 3:00 minutes

15, 12, 9

• Assault Bike Cals
• Push Press (95/65)

Metcon

For Time (45min Cap)

In Teams of 4 complete 1776 combined total reps of the following

• Pull-ups
• Push-Ups
• Sit-ups
• GHD Sit-ups
• Toes-to-bar
• Ball Slams (30/20)
• Wall Balls (20/14)
• Box Jumps (24″/20″
• Rowing (Cals)
• Burpees
• DB Push Press (45s/30s)

Metcon

For Time (20min Cap)

3 rounds

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

Sport

Basketball

Metcon

For Time 20 min time cap

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

• Clean and Jerk (165/115)
• 50ft Shuttle Run

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.

Sport

Basketball

Metcon

For Time 24 min time cap

• 150/120 cal Assault Bike or 190/150 cal C2 Bike
• 30 Back Squats (225/155)