UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (Weight) 5 rounds Back Rack Deficit Lunge 10 (5+5) moderate load Superset with Single Arm Ring Rows 8-12 each arm @ tempo 2-2-2 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 6 + 6 Single Arm KB Push Press 24/16kg 9 Pull-Ups […]
Category Archives: WOD
PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 22 Burpee’s 22 Clean & Jerk 42.5/30kg 22 Box Jump Overs 22 Front Squats Run 300m
FRONT SQUAT Weightlifting Front Squat (5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3×5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 5@85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (Time) 8 Rounds For Time: 4 Bar Facing Burpee, 6 Hang Clean & Jerk 42.5/30kg, 8 Barbell Lunges
WILDCARD Metcon (Time) Partner Bert For Time : 50 Burpees 300m Run 100 Push Ups 300m Run 150 Lunges 300m Run 200 Air Squats 300m Run 150 Lunges 300m Run 100 Push Ups 300m Run 50 Burpees *One partner working at a time run together*
SNATCH Snatch Pull + Snatch + Overhead Squat (15 Mins to find challenging weight) Snatch Pull + Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 3 Power Snatch 50/30kg 6 Strict Hand Stand Push Ups (No kipping) 9 Russian KB Swings 24/16kg
KIPPING TOES TO BAR AND STEADY STATE AEROBIC CONDITIONING Kipping Toes To Bar (6 rounds) Beginners: Part A: approx. 3 rounds 5-10 Lying TTB Superset with Pvc Pipe Arch hold Part B Active tuck ups: 20 secs Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds 5-10 – […]
PUSH PRESS Weightlifting Push Press (2-2-2-2) Metcon (Time) 5 ROUNDS FOR TIME (15 min cap) 15 Hand Release Push Ups, 20 Ab Mat Sit-Ups, 15 Power Cleans 42.5/30kg
UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (6 Rounds) 3 Rounds Single Arm KB Rack Split Lunge 8 +8 (tempo 2-1-2-1) Superset with Single Arm Ring Rows 10-12 each arm @ tempo 2-1-2 After each round row 15/12 cals 3 Rounds Single Arm KB Rack Curtsy Squat 8+8 Superset with […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner AMRAP 30 Mins Run 300m (together) 30 Double Unders 10 Deadlifts 50/35kg Run 300m (together) 30 Double Unders 10 Power Cleans Run 300m (together) 30 Double Unders 10 Shoulder to Overhead
FRONT SQUAT Weightlifting Front Squat (5@70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3×5@75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (Time) 5 rounds 10 burpee box jump overs 20 Russian KB Swings 30 Air Squats