WODs

COVE 5K-ISH!

Partner WOD
(shared reps)
3 rounds
80 Wall Balls
40 Devil’s Press
20 Bar MU

*One partner must be working on the rower while other partner is working (aim for 1000/800 cal/hr at least)

Time Cap: 30 min

Fx: 14/10#, 25/15, 20 J-hook rows + 20 Pushups
P: 20/14#, 35/25#, 2:1 C2B Option
O: 20/14#, 35/25#

Stimulus: Capacity/Grunt

MetCon
5 rounds
10/8 Cal Row
12 Burpees
12 Back Rack Lunges (from ground)

Time Cap: 14 min

Fx: 95/65
P/O: 135/95

Stimulus: Burner/Grunt

MetCon 2
50 HSPU
50 Overhead Squats
25 HSPU
25 Overhead Squats

Time Cap: 12 min

Fx: Piked Pushup, BB only
P/O: 75/55

Stimulus: Figure Skater/Burner

Strength
Every 90 seconds for 6 rounds
3 squat snatch (doesn’t have to be unbroken, but the reps shouldn’t be too far apart)

MetCon
“Runabel”
3 rounds
400m Run
10 Snatch

Time Cap: 13 min

Fx: 75/55
P/O: 135/95

Stimulus: Burner

MetCon
30 Deadlifts
45 TTB
30 Box Jumps
250 DU
30 Box Jumpovers
45 Pullups
30 Deadlifts

Time Cap: 16 min

Fx: 115/75, 20/18″, Hanging Leg Raise, J-hook row
P: 155/105, 24/20″
O: 185/125, 24/20″

Stimulus: Grunt/Capacity

Accessory
Tabata Style
2 rounds
4 rounds of Jumping Lunges
4 rounds of Air Squat + Jumping Air Squat Complex
4 rounds Pushups

“Kalsu”
100 Thrusters

*5 Burpees to start and at the top of every minute

Time Cap: 25 min

Fx: 3 Burpees instead, 75/55
P: 115# option
O: 135/95

Stimulus: Pain

MetCon
“Marina”
Buy-in: 1K Row
3 rounds
40 Wall Balls
30 Hang Clean
20 Shoulder to Overhead

*If you drop the barbell or ball at any point before the set is over, you must first complete 40 DU before proceeding with the workout. Also, no chalk allowed

Time Cap: 24 min

Fx: 14/10, 75/55
P: 20/14, 95/65
O: 20/14, 115/75

Partner WOD
(shared reps)
AMRAP25
90 KB Swings
120 Lunges
150 Situps
180 Pushup
210m Run (you can “estimate” the 10m)

Fx: 95/65, 14/10
P: 115/75, 20/14
O: 135/95, 20/14

Stimulus: Grunt/Capacity

Strength
1RM Front Squat

MetCon
45 Power Snatch
45 Overhead Squat

Time Cap: 10 min

Fx: 75/55
P: 95/65
O: 115/75

Stimulus: Burner

MetCon
3 rounds
AMRAP5
6 Burpees
9 TTB
12 Alternating DB Snatch

rest 1 min

Fx: 35/25, hanging leg raise
P/O: 50/35

Stimulus: Grunt