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Metcon

Dirty 30

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Wednesday

"All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way." - Marcus Aurelius Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then. Perception - In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference - our emotional state. Control our emotions, and we’ll find clarity of judgement in the present. Good Action - Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures. Gratitude - Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Home WOD

Choose One

Metcon (3 Rounds for time)

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

Dumbbell - 50/35
On all dumbbell movements, alternate hands every 5 repetitions.

Stimulus
-We'll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
-If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
-On each of the 3 dumbbell movements we'll alternate hands every 5 reps
-Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee
-SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground
-Score will be time for each interval

Metcon (3 Rounds for time)

With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead

B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups

C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Stimulus
-We'll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00)
-If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
-Score will be 3 separate times

Movement Videos
Odd-Object Ground to Overhead ( https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be )
Odd-Object Step-Ups ( https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be )
Odd-Object Thrusters ( https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be )
How to Create an Odd-Object ( https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be )

Strength

If you have the equipment

Metcon (AMRAP - Rounds and Reps)

3:00 On
3:00 Off
3:00 On

3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)

1 "Macho Man" Complex:
3 Power Cleans
3 Front Squats
3 Jerks

STIMULUS
GENERAL
-Repeating from the start of the cycle
-We'll work through rounds of CompTrain's "Macho Man" complex
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks
-The format of this piece is: 3 Minutes On - 3 Minutes Off - 3 Minutes On
-You'll work as far as you can in the first three minutes, noting where you left off
-After the rest period, you'll pick up exactly where you left off and see how far you can get in the final three minutes of work
-For Example: If you finished the 2nd round of "Macho Man" at the (155/105) barbell in the first three minutes, you'll pick up with the start of the 3rd round of "Macho Man" at the weight when work resumes
-You can even pick up in the middle of a round, it doesn't have to be a fully completed round
"Macho Man" sets do not have to be completed unbroken
-You can change weights as you go or have multiple barbells set-up beforehand -- whatever is most convenient
-The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
-You final score is total completed rounds and reps of "Macho Man"
-If you reach the 6th and final barbell, you'll complete as many round as possible at that weight until time runs out

STRATEGY
-The Power Cleans are the pacer of the "Macho Man" complex
-Approach the Power Cleans is a way that allows you to go big on the Front Squat and Push Jerks
-A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
-Adjust your pace between Power Clean reps to maximize you sets on the final two movements
-At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for this
-Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don't count towards the score

Metcon

Dirty 30 (Time)

For Time:
30 Box Jumps (24/20)
30 Pull-ups (Rx+= C2B)
30 Kettlebell Swings 24/16 (Rx+= 32/24)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs 20/14 (Rx+=30/20)
30 Bar Facing Burpees
30 Double Unders

Want to see some of these movements in action? Check out our .