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
Author Archives: Excelsior
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
FRONT SQUAT Weightlifting Front Squat (5×5) Front Squat 5×5 Metcon (AMRAP – Rounds and Reps) 3x 1’ ON / 1’ OFF a) Row b) Burpee c) DU
Power Snatch Weightlifting Power Snatch (5×3) Power Snatch 5×3
DOUBLE UNDERS Gymnastics Double-Unders (1X MAX) Double Unders Metcon (AMRAP – Rounds and Reps) 15’ Ladder 25-50-75-100… DU Lunges Box Jumps
CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 10’ Ladder 3-6-9-12… HSPU Ktb Devil Press Metcon (AMRAP – Rounds and Reps) B. 10’ Ladder 3-6-9-12… Pull Ups Alternating DB Clean & Jerk Metcon (AMRAP – Rounds and Reps) C. 10’ AMRAP 4 Ktb Snatch 6 Sit Ups 8 Air Squats