POWER SNATCH Metcon (AMRAP – Rounds) EMOM X 4 Min 1: 20-25 Hand Release Push Ups Min 2: 20-24 Lunges Min 3: 3 Snatch Grip Push Press + 2 Over Head Squats Minute 4: 4 Strict Hand Stand Push Ups Weightlifting Power Snatch (9 Rounds of Power Snatch. Score = 90%+ Weight) Every 90 Seconds […]
Category Archives: WOD
COUPLET METCONS Metcon (AMRAP – Rounds) EMOM 10 Min 1: Row 12/10 Calories Min 2: 8-10 Box Jump Overs Rest 4 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 12-14 Bar Touching Burpees Min 2: 12-14 Seated SA KB Strict Press 16/12KG Rest 4 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 2+2 […]
POWER CLEAN + STRICT PRESS Weightlifting Power Clean (10 Rounds ) EMOM X 3 : 2 Power Cleans @ 70% Rest 1 Min EMOM X 2 : 2 Power Cleans @80% Rest 1 Min EMOM X 2 : 1 Power Clean @ 85% Rest 1 Min Every 90 Seconds x 3 : 1 Power Clean […]
METCON WITH PULL UPS Gymnastics Pull-ups (Pull Up Skill Development) Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 5 Pull Ups 10 Down Ups 30 Double Unders Rest 2 Mins *Score is total of 5 rounds combined*
BACK SQUAT Weightlifting Back Squat (1X5 @80%, 3X5 @85%, 1X5 @90%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 KB Step Ups 24/16KG 300M Run 20 KB Snatch 24/16KG 20 Abmat Sit Ups
WILDCARD SUNDAY
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner Wod 30 Min AMRAP (Pairs) Row 1000/850 m Run 300m 30 Thrusters 40/30kg 30 Push Ups 30 TTB
POWER SNATCH Metcon (AMRAP – Rounds) EMOM x 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 20-24 Lunges Minute 3 : 3 Snatch Grip Push Press + 2 OH squats Minute 4: 6 Burpees Power Snatch (Weight) Every 90s x 3 (12 mins) 3 Power Snatch @ 70%, 2 @ 80%, 1 @ […]
COUPLET METCONS Metcon (AMRAP – Rounds) EMOM 10 Min 1: Row 12/10 Calories Min 2: (x) KB strict press 16/12KG Rest 5 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 20-30 Double Unders Min 2: 4 (2+2) TGU Rest 5 Mins Metcon (AMRAP – Rounds) EMOM 10 Min 1: 12-15 Wall Ball Cleans 9/7KG […]
POWER CLEAN AND STRICT PRESS Metcon (3 Rounds for reps) EMOM x 3 3 Power Cleans @70% Rest 2 mins Every 90 seconds x 3 2 Power Cleans @80% Rest 2 Mins Power Clean (Weight) Every 2 min x 3 2 Power Cleans @ 85% Strict Press (Weight) Strict Press 1 x 5 @75% 3 […]