TOES TO BAR Gymnastics Toes-To-Bar (1xmax) Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 10 T2B 20 Ktb Swing 300m Run 40 Air Squats
Category Archives: WOD
DEADLIFT Weightlifting Deadlift (4×8) Find a challenging weight for unbroken reps Metcon (Time) Isabel For Time- Cap 5min 30 snatches Rest 5 min Metcon (Time) Grace- Cap 5 min 30 Clean and Jerks
HAND STAND PUSH UP Gymnastics Handstand Push-ups (1x max) Handstand Push Up Progressions, go through the progression to reach your highest level and go for max reps Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF 10 HSPU/HRPU 20 Lunges 30 DU/60 SU
BACK SQUAT Weightlifting Back Squat ( 5×3) Find a challenging weight for unbroken reps Metcon (Time) For Time (Cap 2’) 500/350m Row 21-15-9 Burpee Sit Up 500/350m Row
PULL UPS Gymnastics Pull-ups (1x max) Kipping Pull Up Progressions. Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Pull Ups 15 Box Jumps 20 Ktb Hang Clean & Jerk
WILDCARD Metcon (Time) WOD in pairs, complete as you want. 150 push ups 150 kb swing 150 lunges
POWER SNATCH Weightlifting Power Snatch (5×3) Find a challenging weight with priority given to sound technique and unbroken reps Metcon (Time) For Time 21-15-9 Power Snatch Pull Up Front Squats
TOES TO BAR Gymnastics Toes-To-Bar (1x max) Find scaling leve Metcon (Time) 12′ Ladder 5-10-15-20… T2B/Knees Up Burpee Box Jump 300m Run after each set
DEADLIFT Weightlifting Deadlift (4×8) Metcon (Time) DT" 5RFT (Cap 15’) 12 Deadlifts 9 Hang Power Clean 6 Push Jerks
GYMNASTICS Gymnastics Handstand Push-ups (1 max) Find your scaling level and go for max reps with sound technique Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12/9 Cal Row 10 Sit Ups 2’ Rest Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12 Lunges 10 Wallball 8 HSPU/HRPU