PARTNER WOD Metcon (AMRAP – Rounds and Reps) 14 mins AMRAP 7 Bupee’s 12/9 cal Row 10 KB Hang Clean & Jerk 24/16KG Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 14 mins AMRAP 300m Run together 10 Russian KB Swings 24/16KG 7 Box Jump Overs
Category Archives: WOD
POWER SNATCH Metcon (AMRAP – Rounds) EMOM x 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 12-15 Bar touching Burpees Minute 3 : 5 Muscle Snatch Minute 4: 10 Rev Lunge + 10 Air Squats Power Snatch (Weight) Every 90s x 3 (12 mins) 4 Power Snatch @ 60%, 3 @ 70%, 2 […]
COUPLET METCONS Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 8 TTB 12 KB Thruster 24/16KG 14/12 Calorie Row Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 300m Run 40 Double Unders 8 Ring Dips
POWER CLEAN AND STRICT PRESS Power Clean (Weight) Every 2 mind x 5 3 Power Cleans @75% Strict Press (5 x 5) Strict Press 3 x 5 @ 70% 2 x 5@ 75% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Deadlifts 50/35 kg 5 Hang Power Cleans 5 Front Squats 5 Push […]
METCON WITH PULLUP SKILL Pull-ups (Progression) Pull-up skill development (strict, kipping, butterfly, c2b) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 6 CTB Pull-Ups 12 Burpees 6 Box Jump Overs Run 300m
BACK SQUAT Back Squat (Weight) Accessory – No measure KB Reverse lunge (same arm/leg) 3 x 12 Alternating V-up’s 3 x 15-20 Back Squat 3×5 @70%, 2 x5 @75% Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 14 KB Hang Snatch to Single Arm KB Push Press 24/16KG 21 Ab Mat Sit Ups
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) GREN’S AMRAP in 34 Mins 13 Front Squats 50/35 kg 23 Deadlifts 9 Pull ups 17 Push ups At the end of each round perform 1 Burpee for every break in that round.
PARTNER METCON Metcon (5 Rounds for reps) In teams of 2 Complete 3 rounds of 2 minutes of max reps of each of the following exercises 2:00 Thrusters 40/30KG 2:00 Box Jump Overs 2:00 Double Unders 2:00 Burpees 2:00 Row ( Calories) Rest 1 Min Score max reps for each exercise over 3 rounds combined
POWER SNATCH Metcon (AMRAP – Rounds) EMOM X 4 Minute 1 : 20-25 Hand Release Push Ups Minute 2 : 20 Lunges Minute 3 : 5 Muscle Snatch 35/25KG Minute 4 : 5 Box Jumps + 10 Air Squats Weightlifting Power Snatch (Every 2 Mins x 6 : 3 Power Snatch @ 70%) Weightlifting Snatch […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 KB Overhead Walking Lunge 24/16KG 16 KB Box Step Ups 24/16kg 12 Strict Pull Ups Rest 5 Mins Metcon (AMRAP – Rounds) EMOM X 6 Minute 1 : Row 12/10 Calories Minute 2 : 18 Abmat Sit Ups