SNATCH Weightlifting Power Snatch (1×1) Power Snatch 5-5-3-3-1-1 Metcon (Time) 5 RFT 300m Run 15 OHS (40/25) 15 Burpees 15/10 Pull Ups
Monthly Archives: September 2021
FRONT SQUAT Weightlifting Front Squat (3×15) Front Squat 3×15 (same weight) Metcon (Time) WOD For Time 30/20 cal Row 30 Box Jumps 30 Deadlifts (80/55) 30 Box Jumps 30/20 cal Row
PUSH PRESS Weightlifting Push Press (5×3) Push Press 5×3 Metcon (Time) A. 5 RFT 50 DU 10 Ktb Snatch *rest until 10’ Metcon (Time) B. 5 RFT 10/7 T2B 10 Thrusters (40/25kg
CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 10’ Ladder 5-10-15-20… Ktb Swing (24/16) Cal Row Metcon (AMRAP – Rounds and Reps) B. 10’ Ladder 2-4-6-8-10… Ktb Box Step Over (24/16) HSPU (1 abmat) Metcon (AMRAP – Rounds and Reps) C. 8’ Ladder 3-6-9-12-15… Chest to Bar (M) / Pull Up (F) Wallball **rest 5’ […]
DEADLIFT Weightlifting Deadlift (3×15) Deadlift 3×15 (same weight) Metcon (AMRAP – Rounds and Reps) 5x 2’ ON / 1’ OFF 50 DU 10 Hang Power Clean (60/40) Max Lateral Burpees
PULL UP Metcon (AMRAP – Rounds) 10’ EMOM a) 5 Kipping/Butterfly Pull Up b) 5 Kipping (deficit) HSPU Metcon (AMRAP – Rounds and Reps) 12’ AMRAP Buy in: 20 Snatches (50/35) 20/15 T2B 300m Run In the remaining time: AMRAP of 15/10 Push Ups 15 Air Squats 15 Abmat Sit Ups
WILDCARD Metcon (AMRAP – Reps) For Score 5 rounds 3′ ON/ 2′ OFF Round 1: 20 cal row Round 2: 80 DU Round 3: 20 burpees Round 4: 20 T2B Round 5: 300 m run *Each round finish with Max Efforts Wall balls. *The Score is the total amount of wall balls reps.*
POWER CLEAN Power Clean (1×1) Power Clean 5-5-3-3-1-1 Metcon (AMRAP – Rounds) 20’ EMOM a) 30-50 DU / 100 SU b) 10-15 Burpees c) 4 Wall Walks d) 10 Pull Ups / Ring Row
FRONT SQUAT Weightlifting Front Squat (15-12-10) Metcon (AMRAP – Rounds and Reps) 3x 4’ ON / 1’ OFF 4-8-12-16… Ktb Swing Sit Ups Ktb Lunges Alternating V-Ups
PUSH JERK Weightlifting Push Jerk (5×3) Metcon (Time) 5 RFT 10 Push Jerks (50/35) 10 Box Jumps 10 T2B