BACK SQUAT Weightlifting Back Squat (5×3) Back Squat 5×3 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10-20-30-40-50… cal Row 20-40-60-80-100… DU
Category Archives: WOD
CONDITIONING Metcon (AMRAP – Rounds and Reps) 40’ EMOM a) 10-15 Burpees b) 20-25 Ktb Swings c) 5-10 Toes to Bar d) 15-20 Wallballs e) 15-20 Deadlifts f) 10-15 Thrusters g) Rest
BENCH PRESS Weightlifting Bench Press (5×3) 5x 3 Bench Press 15 Band Pull Apart Metcon (Time) For Time 10-20-30 Devil Press 300m Run
CLEAN Weightlifting Clean (5X 1) 5X 1 Clean Pull Hang Squat Clean Front Squat Metcon (AMRAP – Rounds and Reps) WOD 10 min ladder 5-10-15-20 Box Jumps Sit ups Hang Power Clean 50/35
SNATCH Weightlifting Snatch (5×1) 5x 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch Metcon (AMRAP – Rounds and Reps) 4×3 0n/ 1 off 15 KB swings 15 Sit Ups 15 Air Squats
SKILLS SKILL Toes-To-Bar (1x max) Metcon (Time) 5 Rounds for Time 900m run 10 Toes to Bar
BACK SQUAT Weightlifting Back Squat (5×4) Find a weight for unbroken reps and sound technique, if too heavy take some weight off Metcon (Time) FOR TIME 21-15-9 Cal row Snatch 40/25
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 500m/400m Row 20 Air Squats 20 Sit Ups Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m Run 20 Lunges 20 Down Ups
BENCH PRESS Weightlifting Bench Press (5×5) 5x 5 Bench Press 10 Band Pull Apar Metcon (AMRAP – Rounds) 12’ EMOM a) 15 Ktb Snatch b) 15 Wallball Shots c) 15 Hollow Rocks
CLEAN Weightlifting Hang Clean (5×1) 5x 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 7 Pull Ups 7 Power Cleans (50/35) 7 Box Jump Overs