SUNDAY WILD CARD- WHITTEN Metcon (Time) 5 Rounds For Time 22 Kettlebell Swings (24/16KG) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots 9/7KG Time Cap 50 min
Author Archives: Excelsior
SNATCH prep Weightlifting Hang Power Snatch (Hang Power Snatch 3×3) Hang Power Snatch (3-3-3 ) Focus on opening your hips all the way and pulling through the elbows to give you time to get under the bar. Metcon (AMRAP – Rounds and Reps) AMRAP 3 MIns 4 Hang Power Snatch 40/25kg 8 Lunges Rest 3 […]
PARTNER WOD Metcon (Distance) Metcon (Distance) In 8 min 10 KB Snatch 24/16KG 20 DUs max distance on rower rest 5 min Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Toes to Bar 10 SDHP 40/25kg 14 air squats rest 5 mins Metcon (AMRAP – Reps) Metcon […]
DEADLIFT Weightlifting Deadlift (1X10) Build up to a challenging 10 with good technique Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
BENCH PRESS Weightlifting Bench Press (4×4) Bench 4×4 Superset with Chin Ups 4×8 Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 HSPU 14 WB sit Ups 300m Run
FRONT SQUAT PREP Weightlifting Front Squat (1×10) Build up to a set of 10 reps with sound technique. Metcon (AMRAP – Rounds and Reps) Row 500m Into 14 min AMRAP 10 Goblet Squat 20 Wall Balls 30 Double Unders 40 Abmat sit Ups
SUNDAY WILDCARD- HERO WOD DONNY Metcon (Time) DONNY- Time Cap 40min Run 900m 21-15-9-9-15-21 Deadlift 100/70KG Burpees Run 900m
CLEAN AND JERK Weightlifting Clean and Jerk (1×1) Build up to one heavy rep with good technique throughout. If technique is not correct go lighter Metcon (AMRAP – Rounds and Reps) WOD 1 10 Min AMRAP 18 KB BOX Step Ups 20/12KG 16 KB Hang Clean & Jerk 8 TTB Rest 5 mins Metcon (AMRAP […]
METCON Metcon (AMRAP – Rounds) 8 rounds 1. 12 Push Press 40/25 KG 2. 5 pull Up 3. 12 KB snatch 24/16KG 4. Row 15/12 Cal 5. Rest
METCON Metcon (AMRAP – Reps) -goal of the 3 wods is to get the first movement done as close to 2 mins as possible- In 5 mins 30 Burpee Box Jump Overs Max cal row in remaining time Rest 5 Mins In 5 mins 30 KB Step Ups 20/12KG Max Push Ups Rest 5 Mins […]