WILDCARD Metcon (AMRAP – Rounds and Reps) 25′ AMRAP *20-40-60-80… DU *10-10-10-10 Ktb Devil Press Ktb Hang Clean Sit ups
Monthly Archives: July 2021
CONDITIONING Metcon (Time) 1/2 "Murph" For Time 750m Run 50 Pull Ups 100 Push Ups 150 Air Squats 750m Run
SKILL SKILL Kettle Bell Swing Metcon (AMRAP – Rounds) 30’ EMOM a) 10-20 Ktb Swings b) 10-20 Lunges c) 10-20 Ktb S2OH
SQUAT CLEAN Weightlifting Squat Clean (1×1) Squat Clean 5-5-3-3-1-1 Metcon (Time) FOR TIME 12-10-8-6-4-2 ( Power Clean 60/40KG) Box Jumps
CONDITIONING Metcon (AMRAP – Rounds and Reps) WOD 10’ AMRAP 600m Run 75 DU 2’ Rest Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 500/400m Row 25 Burpees
SKILL SKILL Pistols (1×1) Skill Every 1.30" x 4 6 Pistols 3 T2B 3 HSPU
FRONT SQUAT Weightlifting Front Squat (1×1) 1 rep max Metcon (Time) For Time 1km Row 50 Thrusters 1km Row
WILDCARD Metcon (AMRAP – Rounds and Reps) AMRAP 25′ – 300 m run – 20 ktb S2OH – 20 ktb box step over – 20 push up
CONDITIONING Metcon (Time) For Time (cap 5’) 30 Burpee Target 30 Ktb OHS Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 20 Lunges 15 V-Ups 10 Ktb Hang Clean & Jerk
SKILL- ROW SKILL SKILL 2k Row (Time) Max Effort 2k Row Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 20/15 cal Row 15 Sit Ups 10 Push Ups Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 20 Lunges 15 V-Ups 10 Ktb Hang Clean & Jerk