Push Press Push Press (Heavy 3) This will be tested later in the Programme. Find a challenging weight that you can complete 3 reps with good form.
Category Archives: WOD
WILDCARD Metcon (Time) BAUER For Time 3 minute Elbow Plank 13 Burpees 18 Kettlebell Swings (24/16kg) 31 Push-Ups 53 Goblet Squats (24/16kg) 53 Burpees 31 Kettlebell Swings (24/16kg) 18 Push-Ups 13 Goblet Squats (24/16kg) 3 minute Wall Sit
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 6 Strict Hand Stand Push ups / Hand Release Push Ups (3 Each) 12 Toes To Bar/Knees Up (6 Each) 18 Front Squats 50/35kg (9 Each) 24 Calorie Row )12 Each)
SPLIT JERK Weightlifting Split Jerk (5 X 3) Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3-6-9-12-15… Muscle Snatch 40/30kg Abmat Sit Ups Burpees
BACK SQUAT Weightlifting Back Squat (3-3-2-2-1-1) Metcon (Time) For Time 3 Rounds 300m Run 20 KB Lunges 24/16kg 10 KB Box Step Ups 24/16kg
GYMNASTICS – PULL UPS Gymnastics Pull-ups (Skill Class) Metcon (Calories) 21 Min EMOM a) 5-10 Pull Ups b) 10 Thrusters 40/30kg c) 30 Second Max Calories Row *Score will be total calories rowed
BENCH PRESS Weightlifting Bench Press (3-3-2-2-1-1) Metcon (Time) For Time 3 Rounds 50 Double Unders 20 KB Clean & Jerks 24/16kg 10 KB Over Head Lunges 24/16kg
HANG SQUAT CLEAN Weightlifting Hang Clean (5 X 3) Metcon (Time) Open Workout 22.2 For Time 1 – 10 – 1 Deadlift 100/70kg Burpees Time Cap 14 Mins
WILDCARD SUNDAYS Metcon (AMRAP – Rounds and Reps) DareDevil 30 Min AMRAP 10 burpees 20 goblet squats 24/16 50 sit ups 20 lunges 24/16 20 kb push press 24/16 50 sit ups 20 box jumps 20 plate gtoh 20/10
PARTNER CONDITIONING WOD Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 300m Run (together) 50 cal Row 20 Power Cleans 50/35kg