Front Squats then Double Unders, Lunges and Clusters

6 rounds of

  • 2 x Slow Eccentric Front Squats @ 75-80% (31×3)
  • Rest 2 minutes

Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)

  • 5 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 10 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 15 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 50 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs

Results: Used 165lbs for the front squats. Metcon 10:45.

Single Leg Deadlifts, Core Work then Renegade Rows and KBS

3 rounds of

  • 10 x Single Leg Deadlift @ 24kg Left Leg
  • Rest 30 seconds
  • 10 x Single Leg Deadlift Right Leg
  • Rest 60 seconds

Then EMOM for 10 minutes

  • Even Minute – 10 x Single Leg Pike Lift from Low Parallettes (L+R=1 rep)
  • Odd Minute – 45 second Handstand Hold

Then 10 rounds of

Results: Deadstop Swings were an interesting change… Metcon 21:16.

Power Clean, Front Squats, Push Press and Burpees

Every 2 minutes for 14 minutes (7 rounds) work up to a heavy

1.1.1 x Power Clean, rest 10 seconds between reps

For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)

  • Dumbbell Power Clean @ 16kg
  • Dumbbell Front Squats
  • Dumbbell Push Press
  • Burpees

Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.

Back Squats and Hip Thrusts then DUs, Snatches and Back Squats

3 rounds, resting 2 minutes between rounds

  • 6 x Back Squats @ 75-80% of 1RM

Then every 3 minutes for 9 minutes

  • 18 x Hip Thrusts @ same weight as above

Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of

  • 30 x Double Unders
  • 16 x Ground to Overhead @ 20kg Sandbag
  • 30 x Double Unders
  • 16 x Back Squat @ 20kg Sandbag

Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.