DEADLIFT Weightlifting Deadlift (5×8) Deadlift 5×8 Metcon (Time) WOD For Time 30-20-10 Burpees 90-60-30 DU
Monthly Archives: September 2021
PULL UPS/ HSPU Metcon (AMRAP – Rounds) 10’ EMOM a) 5-10 Kipping/Butterfly Pull Up b) 5-10 Kipping HSPU Metcon (Time) 3 RFT 600m Run 20 Thrusters (40/30) 10/8 Toes to Bar
WILDCARD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP in pairs * 90 lunges sincro * 60 push ups * 60 SDHP
CLEAN Weightlifting Squat Clean (1×1) Squat Clean 5-5-3-3-1-1 Metcon (Time) 5 RFT 300m Run 8 Alternating Ktb Devil Press + Thruster
FRONT SQUAT Weightlifting Front Squat (4×12) Front Squat 4×12 (same weight) Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 2’ OFF 40 Abmat Sit Ups (buy in) 10 Wallballs 10 Box Jumps
SPLIT JERK Weightlifting Split Jerk (5×3) Split Jerk 5×3 Metcon (Time) 2 RFT 30/20 Pull Ups 30 Deadlifts 20/15 HSPU 20 Thrusters
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 30’ AMRAP 60 Box Jumps 60 Ktb Swing 600m Run (together) 60 Burpees 60 Wallballs
DEADLIFT Weightlifting Deadlift (4×12) Deadlift 4×12 (same weight) Metcon (Time) DT" 5 RFT 12 Deadlifts 9 Hang Power Clean 6 Push Jerks
PULL UPS Metcon (AMRAP – Rounds) 10’ EMOM a) 5 Strict Pull Up b) 5 Strict HSPU Metcon (Time) For Time 10 to 1 Burpee* T2B *RX: Double Push Up Burpee
WILDCARD Metcon (AMRAP – Rounds) A. 20’ EMOM a) 5 Power Clean b) 30" Row c) 3-5 Thrusters (unbroken – Same weight) d) 30" Row – 5’ Rest – Metcon (AMRAP – Rounds) B. 20’ EMOM a) 15-20 Wallball b) 30" DU/SU c) 15-20 Sit Ups d) 30" DU/SU