PULL UPS Gymnastics Pull-ups (5×3) Strict Pull Up 5×3 Metcon (Time) WOD 4 RFT (Cap 15’) 300m Run 10 Pull Ups 10 Deadlifts (80/60kg)
Monthly Archives: June 2021
WILD CARD Metcon (Time) Teams of 2 For time 20-60-100-60-20 Wall balls Db clean & jerk Swing kb *only one person working, the other one resting
SNATCH Weightlifting Squat Snatch (5×3) A challenging weight for unbroken reps Metcon (Time) For Time 5 RFT 30 DU/60 SU 15 Burpees 5 Squat Snatch
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
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