Metcon:

[OPEN] 

As Many Rounds and Reps as Possible In 25 Minutes:

5-10-15-20-25…….

Bike Calories

*40’ Sandbag Carry (150/100) (Right Shoulder)

5-10-15-20-25…….

Ball Slams (40/30)

*40’ Sandbag Carry (150/100) (Left Shoulder)

• Bike Calories and Ball Slams Ascend by 5 Every

Metcon:

[OPEN]

2010 Ohio Sectional Workout #3

2 Rounds

For Time:

Row 500m

15 Overhead Squats (95/65)

Row 500m

15 Toe to Bar

[PERFORMANCE]

2 Rounds

For Time:

Row 500m

15 Front Squats (95/65)

Row 500m

15 Toe to …

Strength:

Sumo Deadlift 

9 x 3@70%

New Set Every 1:00

Metcon:

[OPEN + PERFORMANCE]

For Time: 

1 Power Clean + 9 Dips 

2 Power Clean + 8 Dips 

3 Power Clean + 7 Dips

4 Power Clean + 6 …

[OPEN + PERFORMANCE]

10 Rounds

As Many Calories As Possible In 1:30:

30 Double Unders

5 Dumbbell Shoulder to Overhead (50/35’s)

• Max Bike Calories With The Remainder Of Time

Rest :30 

• Score Total Bike Calories

[FITNESS] 

10 Rounds

As …

Strength:

Anderson Front Squat

5-3-3-1-1-1-1

• New Set Every 2:00

• Build To a Heavy Single

Metcon:

[OPEN] 

6 Rounds

For Time:

6 Strict Pull-Ups

9 Burpees

12 Goblet Squats (70/45)

[PERFORMANCE]

6 Rounds

For Time:

6 Strict Pull-Ups

9 …

Metcon:

[OPEN + PERFORMANCE + FITNESS] 

5 Rounds:

:45 Row Calories

Rest :30

:45 Bike Calories

Rest :30

:45 80’ Shuttle Runs (40’ Down + 40’ Back) (Every 20’ = 1)

Rest :30

• Score Total Calories + 20’ Running Lengths

Strength:

Speed Bench Press 

9 x 3 

•  70% 1RM Across

•  New Set Every 1:00

• 3 Wide, 3 Mid, 3 Close

Metcon:

[OPEN] 

As Many Rounds and Reps as Possible In 12 Minutes:

9 Shoulder to Overhead (115/75)

12 Box …

Metcon:

[OPEN + PERFORMANCE]

For Time:

Sled Drag (Backward) 100m (90/70)

Sled Pull (Forward) 300m

Sled Drag (Backward) 100m

Sled Pull (Forward) 300m

Then… 

Kettlebell Front Rack Carry 100m (53/35’s)

Kettlebell Farmers Carry 100m

Sandbag Carry Right Shoulder 100m (100/60)…

Metcon:

[OPEN + PERFORMANCE]

“Rankel”

As Many Rounds as Possible in 20 Minutes of:

6 Deadlift (225/155)

7 Burpee Pull-Ups

10 Kettlebell Swings (70/53)

200m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, …

Strength:

Box Squat

9 x 3 

• 70% of 1RM
• New Set Every 1:00
• Sumo Stance Squat To a 12” Box with 1x45lb (NOT COMP) Stacked on Top 

Metcon:

[OPEN + PERFORMANCE]

For Time:

3 Rounds:

12/9 Calorie Row

12 Thrusters …