Metcon (time)

4 Rounds for time of:
400/300m row
10 DB Hang power cleans, right
10 DB Hang power cleans, left
10 DB Thrusters, right
10 DB Thrusters, left

Timecap: 16 minutes

5rfq
10 pike compressions
10 Evil wheels
Rest as needed between rounds
Scale exercise as needed

Workout

Complete as many rounds as possible in 25 minutes of

• 25 sumo deadlift high pulls
• 25 push-ups
• 25 thrusters
• 25 sit-ups

♀ 45 lb. ♂ 65 lb.

Share your at-home modifications and rounds completed in comments.

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll

• 45s. Row / Walk Out + Push up
• 45s. Row / Reverse lunge + stretch
• 45s. Row / Superman hold, alt.

• 45s. Row / Squat + Twist

• Mobility...

• work on Front squat

** Named for Bobbi Gibb - Kathrine Switzer The first women to run the Boston Marathon**

RX WOD 3 Rounds For Time (Below are the different levels of modifications)
1. Ultramarathon R1-50 reps, R2-50 reps, R3-50 reps, R4-50 reps
2. RX (Full marathon) R1-20 reps, R2-30 reps, R3-40 reps
3. (Half Marathon) R1-10, R2-15, R3-20
4. ( The 5k ) R1-5, R2-10, R3-15
5. 2 mile Fun Run Do R2-10, R3-15
6. Light Jog Do R1-5, R2-10
7. Practice Lap do R1-5 (Work your way up to doing 2 laps, then 3 laps. Once you can do 3 laps move to the Light jog, then to the 2 mile and so on..)

Conditioning modifications and Buy Out
Ultra-100 for each, Buy out 100
RX-25, 30, 35, 40, 45, 50, Buy out 40
Half-12, 15, 18, 21, 24, 27, Buy out 20
5K-6, 8, 10, 12, 14, 16, Buy out 10
2 mile-3, 5, 7, 9, 11, 12, Buy out 5
Jog-5 each, Buy out 3
Prac-3 each, Buy out 2

Warm – Up
10 high Knees
10 butt kicks
10 Butter Fly Sit ups
5 pushups wide (If needed do them from your knees)
5 Diamond (triceps) pushups (If needed do them from your knees)
30 sec of jump rope with or without rope

WOD
For Time: Start the time when you start the conditioning Buy In:
Conditioning Buy In
1. 25 Front / Back Jump Squats
2. 30 Plank Jacks
3. 35 Speed Skater
4. 40 Skier Hops
5. 45 Rabbit Hops
6. 50 Box Toe Touches

WOD 3 Rounds Timed R1-10 reps, R2-15 reps, R3-20 reps
Exercise 1: Explosive Burpees
Exercise 2: Plyo Tuck Jumps
Exercise 3: Multi directional Lunges (Stay Balanced)
Exercise 4: Explosive push ups
Exercise 5: Ab Explosion: (Each) Abs Side sit up Right Then Left + Ab crunch 90 Degree leg toe tap Right leg then Left leg + Half circles.

Buy out:
40 - 180 degree Jump Squat get in Go and do it again.

*Done Stop timer
*
Light stretching.

WU
Flow 9

8min
10 Thruster
10 Hollow Up
10-20 hiihtohyppy

Focus: 20 Minutes of focus & work on:
Snatches for reps
Heavy C&J

Metcon: Open 15.1 & 15.1a: 15 Minute clock:

9 Minute AMRAP of:
15 T2B (L2 Knee Raises, L1 Dragon Fly)
10 Dead lifts 115/75 (L2 85/55, L1 Pick Manageable Wgt)
5 Power Snatches (Same wgt as dead lifts)

At 9 Minute Mark you will then have 6 minutes to find 1RM C&J

C&J left must be completed before 15 minute mark to count

Score = Rounds & Reps / Max C&J

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

RCVR(30)
walk, jog, bike, stretch

Finisher
Stretch