CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 8’ AMRAP 10 Front Squats (60/40) 10 Burpees Over the Bar 2’ Rest Metcon (AMRAP – Rounds and Reps) B. 8’ AMRAP 10 Front Rack Lunges (50/35) 10/8 cal Row 2’ Rest Metcon (AMRAP – Rounds and Reps) C. 8’ AMRAP 10 Thrusters (40/30 300m Run
Monthly Archives: October 2021
BACK SQUAT Metcon (Time) "Diane" For Time 21-15-9 Deadlift (100/70) HSPU
WILDCARD Metcon (AMRAP – Rounds and Reps) 6×3’ON/1’OFF * 5 burpees sincro * 10 Swing Ktb sincro * 15 Relay Sit up * Max devil press until 3′
CONDITIONING Metcon (Time) Partner Murph" In Pairs 5 RFT 300m Run (together) 20 Pull Ups 40 Push Ups 60 Air Squats
ABDOMINAL Metcon 5x 10" Hollow Hold 10 Hollow Rocks 10 Alternating V Ups 10" Hollow Hold Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Wallballs 20 Lunges 20 Sit Ups
SNATCH Weightlifting Hang Power Snatch (5×2) Metcon (Time) For Time 30 Hang Power Snatch (40/25) 30 HSPU 30 OHS 30 Burpees 30 Hang Squat Snatch
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) Metcon (Time) 3 RFT 600m Run 15 Box Jumps 15 Ktb Swings
CONDITIONING Metcon (Time) A. For Time 30/20-20/15-10/10 cal Row 20-15-10 HSPU/HRPU 30-20-10 Ktb Snatch Metcon (Time) B. For Time 100-75-60 DU 20-15-10 T2B 30-20-10 Goblet Squat
BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) WOD A. 6’ AMRAP 5/4-10/8-15/12-20/15… cal Row 5 Clean & Jerk (50/35kg) Metcon (AMRAP – Rounds and Reps) B. 6’ AMRAP 5/4-10/8-15/12-20/15… cal Row 15 V-Ups *2’ Rest between A and B
CONDITIONING Metcon (AMRAP – Reps) 6x 3’ ON / 2’ OFF A) 20 Thrusters (40/30kg) 300m Run Max Thrusters Metcon (AMRAP – Reps) B) 20 Hang Power Clean 300m Run Max Hang Power Clean Metcon (AMRAP – Reps) C) 20/15 Pull Ups 300m Run Max C2B/Pull Ups