Med-Ball

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.

Who’s Carrying the Boat?

For Time (35-minute cap) – Partner

First Leg – switch every 2 minutes

  • 1600m C2 Row
  • 1600m Air Runner

Second Leg – switch every 2 minutes

  • 1600m C2 Ski
  • 1600m C2 Bike

Final Leg

  • 800m (16 down and backs 85ft court) Synchro Overhead Ball Carries (30/20)
  • 5 ball sit-ups each every 50m.

Each Partner must cross the end court line before sit-ups, and the next 25m leg of the carry can start. If your partner drops the ball, you must put yours down. No moving forward without the ball overhead.

3 rounds for Time

  • 40 Cal Assault Bike
  • 30 Med-Ball Over Shoulder (80/50)
  • 50 box step-ups (20″ box)

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Metcon

For Time:

21, 15, 9

  • Deadlifts (225/155)
  • Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

  • Row Cals
  • Med Ball Over Shoulder (80/50)

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

21-minute Alt EMOM

  • 12 Deficit Push-ups (use 45’s)
  • 6 Med-Ball Ground to Overhead (80/50)
  • Max Cal AB

Score – Max Cals

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

For Time (25 min cap)

  • :45 max cal cardio
  • 5 med-ball Deadlifts (100lb/80lb)
  • 5 med-ball Squats
  • 10m Overhead Carry

Workout Ends When You Reach

  • 100/80 cal on Assault Bike / Ski Erg / Air Runner
  • or 125/100 cal on C2 Bike / Rower

Metcon

10 rd For Time

  • 1 heavy sled rope pull
  • 1 down and back heavy med-ball carry