Category Archives: WOD

METCON Metcon (AMRAP – Rounds and Reps) 6 Rounds 3 Min AMRAP 6 Toes To Bar 6 Deadlifts 70/50KG 6 Burpees Rest 2 Mins between Rounds

SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 12 KB Deadlifts 16/24kg 10 Pull Ups 8 Push Press 60/40kg 6 Burpees

Power Snatch Power Snatch (Weight) Power Snatch – heavy single Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Power Snatch 40/30kg 10 Overhead reverse lunges (modify to behind the neck lunges) 15 Knees to elbow

METCON Metcon (AMRAP – Rounds) 30 min EMOM 1. 20-25 Hand Release Push Ups 2. 15/ 12 Cal Row 3. HSPU (aim for a # that can be maintained across all sets: keep within 30s) 4. 2+ 2 TGU 16/12KG 5. 16 Alt V-Ups

POWER CLEAN AND STRICT PRESS Power Clean (Weight) Power Clean -heavy single Strict Press (Weight) Strict Press- build to a heavy 5 WOD Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 Power Cleans (60% of new heavy single) 20 Lunges

PULL UP AND METCON Metcon (AMRAP – Rounds and Reps) Pull Up Skills 20 min AMRAP 8 Pull-ups (strict/kipping) 8 Box Jumps 12 KB Swings 24/16KG

BACK SQUAT Back Squat retest (Heavy 5) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 KB Hang Power clean + Rev lunge – right arm/leg 24/16KG 8 Burpees 8 KB Hang Power clean + Rev lunge – left arm/leg 8 Burpees

BANK HOLIDAY PARTNER WOD Metcon (AMRAP – Rounds and Reps) ROZA AMRAP (with a Partner) in 32 minutes Buy-In: 1 Mile Partner Run Then, in the remaining time, AMRAP of: 12 Synchro Push-Ups 9 Synchro Walking Lunges 12 Synchro Toes-to-Bars 9 Synchro Sit-Ups

SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) SUNDAY WILDCARD WOD 30 Min AMRAP Run 300m 10 Hang Power Clean 40/30kg 10 Push Press 40/30kg 10 Burpees

PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP (In Pairs) 15 Burpee Box Jump Overs 12/10 Calorie Row 15 Wall Ball 12 KB Snatch 24/16KG