FRONT SQUAT Weightlifting Front Squat (5 X 1) Metcon (Time) For Time 27-21-15-9 Burpees Deadlift (100/70kg) Box Jumps
Category Archives: WOD
HANG SNATCH Weightlifting Hang Snatch (5 X 1) Metcon (Calories) 3 Rounds 4 Mins ON 4 Mins OFF 30 Air Squat 15 Snatch (40kg/30kg) Max cal Row
HANDSTAND PUSH UPS Skill – Handstand Push Ups (1) Advanced: Find max height for 1 Kipping Gymnastics Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 8 Hand Stand Push Ups 8 Toes to Bar 300m Run
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 30’ AMRAP 60 Cal Row 30 KB Shoulder to Overhead 30 KB Cleans 30 Lunges (synchro)
PULL UPS Gymnastics Pull-ups (1X MAX) Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 20 DU 15/10 Pull Ups 10 Devil Press
DEADLIFT Weightlifting Deadlift (5X1) Deadlift 5×1 Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 15 Russian Ktb Swings 15 Sit Ups 15 Burpee Box Jump
WILDCARD Metcon (Time) 6 rounds 20 KB goblet squat 15 KB swings 10 Pull Up 5 HSPU Metcon (Time) FT 20 Burpees 15 Wall Ball 10 Box Jumps
FRONT SQUAT Weightlifting Front Squat (5×2) Front Squats 5×2 Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 15 Burpees 12 Deadlifts 9 Front Squats 3 Push Jerks
SNATCH Weightlifting Hang Power Snatch (5×3) Hang Power Snatch 5×3 Metcon (AMRAP – Rounds and Reps) Every 5′ X 4 10 Hang Power Snatches (50/35) 10 T2B / 15 Knees Up 300m Run
PISTOLS Gymnastics Pistols (1xmax) Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 12 Plate G2OH 12 Burpee to plate 12 Plate OH Lunges