METCON WITH STRICT HAND STAND PUSH UPS Metcon (AMRAP – Reps) EMOM For 24 Mins 30 Seconds – Strict or Box HSPU or Hand Release Push Ups 30 Seconds – Alternating KB Hang Snatch 24/16KG 30 Seconds – Lunges ( Choose a rep range that will challenge you for the 8 rounds)
Category Archives: WOD
FRONT SQUAT Weightlifting Front Squat (5 X 5 @ 70%) Metcon (Time) 6 Rounds For Time 8 KB Thrusters 24/16KG 14 KB Swings ”/” 7 Burpees
METCON WITH TOES TO BAR Gymnastics Toes-To-Bar (Skill Class) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 6 Toes To Bar 14/12 Cal Row 24 Double Unders
PUSH PRESS Weightlifting Push Press (5 X 3 @70%) Weightlifting Accessory (3 x 8-12) Single Arm KB Upright Row 3 x 8-12 Supine Leg Raises with Hip Lift 3 x 15-20 Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3-6-9-12…. Strict Press 35/25kg Jumping Air Squats
WILDCARD SUNDAY Metcon (Time) "JOLLY 51" For Time 300M Run 51 Pull-Ups 300M Run 51 Air Squats 300M Run 51 Box Jumps (24/20 in) 300M Run 51 Dips 300M Run 51 Sit-Ups 300M Run 51 Burpees
PARTNER METCON Metcon (Time) For Time 200 Double Unders 25 Synchro Burpee’s 50 KB Thrusters 24/16kg 25 Synchro Burpee’s 50 KB Snatch 24/16kg Run 600m 100 Box Jump Overs 200 Wall Ball 3000m row
CLEAN AND JERK Clean and Jerk (Test – Heavy 1. Control the weight up and down.) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 7 Hang Power Clean 40/30 kg 7 Push Press 7 Front Squats
METCON WITH HSPU’S Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 300m Run 8 Strict HSPU or Off Toes On Box 6 Deadlifts 100/70kg
FRONT SQUAT Front Squat ( heavy 5 ) Test Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 2-4-6-8-10-12… Single Arm KB Row 24/16kg Russian Swings KB Step Ups
METCON WITH TOES TO BAR Metcon (AMRAP – Rounds and Reps) Test 17 Min AMRAP 7 Power Clean 35/25kg 14 Wall Ball 7 TTB Rest 5 Not for time 4 rounds 10-12 Barbell curls -tempo; fast up slow down 15-20 Banded tricep push downs