Category Archives: WOD

SNATCH Weightlifting Power Snatch (1×1) Power Snatch 5-5-3-3-1-1 remain in control of the bar throughout each movement Metcon (Time) 4 RFT 10 V-Ups 12 Ktb Snatches 14 Ktb Lunges

CONDITIONING Metcon (Time) For Time 900m Run 80 DU 21 Hang Power Clean 2’ Rest 600m Run 40 DU 15 Hang Power Clean 2’ Rest 300m Run 20 DU 9 Hang Power Clean

CONDITIONING Metcon (AMRAP – Rounds) 15’ EMOM a) 5-10 Pull Ups b) 5-10 T2B c) 5-10 HSPU Metcon (Time) For Time (15’ Cap) 40 Burpees Over the Rower 100/80 cal Row 40 Burpees Over the Rower

FRONT SQUAT Weightlifting Front Squat (5X5) Front Squat 5×5. Find a challenging weight for unbroken reps and sound technique Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Ktb Russian Swing 10 Step Up 10 Ktb S2OH 10 Sit Ups

WILDCARD Metcon (AMRAP – Rounds and Reps) 33 min AMRAP in pairs 90 Lunges suncro 60 pull ups 90 box jumps

SNATCH Weightlifting Power Snatch (5×1) 5x 1 Power Snatch + 1 Hang Squat Snatch Metcon (AMRAP – Rounds) WOD 8’ EMOM a) 8-10 Overhead Squats b) 12-15 Ktb Russian Swings 2’ Rest Metcon (Time) For Time 2000/1500m Row (8’ CAP)

TOES TO BAR PROGRESSION Gymnastics Toes-To-Bar (1x max) T2B Progressions Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 300m Run 20 Wallball 10 T2B

DEADLIFT Weightlifting Deadlift (5×3) Deadlift 5×3 for unbroken reps- dont drop the bar Metcon (Time) For Time 30 Box Jumps 40 Ktb Swings 50 Sit Ups 40 Ktb Swings 30 Box Jumps

HANDSTAND PUSH UP Gymnastics Deficit Handstand Push-ups (5X5) Déficit Kipping HSPU 5×5 Metcon (Time) 10 RFT 4 Thrusters 6 Lateral Burpees

BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 A challenging weight for unbroken reps Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 100 DU / 200 SU 50 Air Squats 500/400m Row