Toes to Bar Gymnastics Toes-To-Bar (1 X MAX) Metcon (Time) For Time 600m Run 25 Ktb Push Press 15 Burpees 15 C2B/Pull Ups 20 Ktb Push Press 600m Run
Monthly Archives: January 2022
DEADLIFT Weightlifting Deadlift (5×2) Metcon (Time) For Time 5 Rounds 20 Russian Swings 20 Russian Twists (20/16lb medball) 20 Sit Ups
WILDCARD Metcon (AMRAP – Rounds and Reps) In pairs AMRAP 16’ 30 cal Row 20HSPU 20T2B 10 C2B/Pull Up 5’REST Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m run 6Clean&Jerks 6 Hang power clean 10 sit ups
FRONT SQUAT Front Squat (5×3) Front Squats 5×3 Weightlifting Metcon (Time) 10x 3 C2B/Pull Ups 6 Thrusters 9 Ktb Swings 12 DU / 24 SU
POWER SNATCH Weightlifting Power Snatch (5X2) Power Snatch 5×2 Metcon (AMRAP – Rounds and Reps) Conditioning 12’ Ladder 4 Snatches 2-4-6-8… Box Jump Overs
HANDSTAND Gymnastics Handstand Push-ups (1X MAZ) Metcon (AMRAP – Rounds and Reps) WOD Every 5’ x 4 4 Wall Walks 6 T2B 10 Pistols
CONDITIONING Metcon (Time) Buy in: 900m Run/Row 20-18-16-14-12-10 Ktb Snatch 40-36-32-28-24-20 DU / 2xSU Cash out: 900m Run/Row
PULL UPS Gymnastics Pull-ups (1x max) Metcon (Time) 5 RFT 10 Pull Ups 15 Burpee Target 20 Wallballs
DEADLIFT Weightlifting Deadlift (5X3) Deadlift 5×3 Metcon (Time) For Time 3 Rounds 20 Ktb Swings 20 Box Jumps 20 Sit Ups 20 Ktb Step Overs
WILDCARD Metcon (Time) 10 Rounds for time 10 Burpees 10 Push up 10 Leg raises 10 Sit up 10 Air squat 10 Pull up