CONDITIONING Metcon (Time) For Time 900-600-300m Run 90-60-30 Wallballs (RX) Or 60-40-20 Wallballs (SC)
Author Archives: Excelsior
FRONT SQUAT Weightlifting Front Squat (5X4) Front Squat 5×4 Metcon (Time) 5 RFT 30 DU 20 Box Jumps 10 Ktb Devil Presses
SNATCH Weightlifting Squat Snatch (5×3) Squat Snatch 5×3 Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Lateral Burpees 2-4-6-8-10… Snatches (50/35)
CONDITIONING Metcon (AMRAP – Rounds) A. Every 2’30" x 4 15/12 cal Row Metcon (AMRAP – Rounds) B. Every 2’30" x 4 6 Burpee Box Jumps 50 DU / 100 SU Metcon (AMRAP – Rounds) C. Every 2’30" x 4 300m Run 25 Sit Ups
DEADLIFT Weightlifting Deadlift (1×3) Deadlift 12-9-6-3 Metcon (Time) 5 RFT 5 Deadlifts (40/25) 10 Hang Clusters 20 Air Squats
GYMNASTICS Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Lunges 10 T2B 5 HSPU
WILDCARD Metcon (Time) WOD For Time 12-10-8-6-4-2 Wall Walks Thruster (40/25) Deadlift Push ups
CONDITIONING Metcon (Time) In Pairs For Time 100-75-50-25 Cal Row Ktb Swing Goblet Squats
FRONT SQUAT Weightlifting Front Squat (Front Squat 5×5) Metcon (AMRAP – Rounds and Reps) 5x 2’ ON / 1’ OFF 10/7 T2B 10 Box Jumps 10 Burpees *pick up from where you left
POWER SNATCH Metcon (Time) For Time 21-15-9 Power Snatch (50/35) 3-2-1 Laps Run