Metcon:
”Mashed Potatoes”
From 0:00 – 8:00 Mins:
5 Rounds Of:
10 Push Ups
20 Air Squats
Buy Out: 50 Cleans (or Ground To Shoulder with any safe weights)
*Rest remaining time
From 8:00 – 16:00 Mins:
4 Rounds Of:
10 Push Ups
20 Air Squats
Buy Out: 40 Goblet Squats (you choose weight)
*Rest remaining time
-From 16:00 – Finish:
3 Rounds Of:
10 Push Ups
20 Air Squats
*Buy Out: 30 Thrusters (use any safe weight)
Metcon:
4 Rounds, :50 Sec on / :10 Sec Off
-Plank Holds
-Strict Press
-Russian Twists
-Diamond Push Ups
*Use any safe weight for the Russian Twists and Strict Press
Strength/Skill:
4×20 Jumping Bulgarian Split Squats (Each Leg)
Metcon:
5 Rounds For Time:
30 Weighted Lunges (Pick Your Weight)
20 Candle Sticks
30 Double Unders (if no rope, jump laterally over a crack/small object on the floor)
Happy Bday BIG JAKE!! Today is Jake’s bday and he is turning 15!! We felt that since Jake can’t have proper bday party and more importantly, we can’t make him do any bday Burpees in the gym;), we would all do a little WOD from home and celebrate with him by doing some burpees! Now, For those who don’t know, Jake is a beast soccer player and has lunges for days! Soooo, this workout is made specially for Jake:) Let’s all throw down and celebrate like Crossfitters by killing this WOD!
For Time:
Run 1 Mile (1600M)
15 Weighted Squats (you pick weight)
15 Burpees
Run 1/2 Mile (800M)
15 Weighted Squats
15 Burpees
1/4 Mile Run (400M)
15 Weighted Squats
15 Burpees
Strength/Skill:
4×4 Handstand Strict Push Ups OR 4x:30 Handstand Holds
Metcon:
AMRAP 16:
8 Handstand Push Ups / 8 Pike Push Ups
8 Tuck Jumps
8 Chair Dips
30 Jumping Jacks
