Toes to Bar Gymnastics Toes-To-Bar (1x max) Metcon (Time) For Time 600m Run 25 Ktb Push Press 15 Burpees 15 C2B/Pull Ups 20 Ktb Push Press 600m Run
Category Archives: WOD
Toes to Bar Gymnastics Toes-To-Bar (1 X MAX) Metcon (Time) For Time 600m Run 25 Ktb Push Press 15 Burpees 15 C2B/Pull Ups 20 Ktb Push Press 600m Run
DEADLIFT Weightlifting Deadlift (5×2) Metcon (Time) For Time 5 Rounds 20 Russian Swings 20 Russian Twists (20/16lb medball) 20 Sit Ups
WILDCARD Metcon (AMRAP – Rounds and Reps) In pairs AMRAP 16’ 30 cal Row 20HSPU 20T2B 10 C2B/Pull Up 5’REST Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m run 6Clean&Jerks 6 Hang power clean 10 sit ups
FRONT SQUAT Front Squat (5×3) Front Squats 5×3 Weightlifting Metcon (Time) 10x 3 C2B/Pull Ups 6 Thrusters 9 Ktb Swings 12 DU / 24 SU
POWER SNATCH Weightlifting Power Snatch (5X2) Power Snatch 5×2 Metcon (AMRAP – Rounds and Reps) Conditioning 12’ Ladder 4 Snatches 2-4-6-8… Box Jump Overs
HANDSTAND Gymnastics Handstand Push-ups (1X MAZ) Metcon (AMRAP – Rounds and Reps) WOD Every 5’ x 4 4 Wall Walks 6 T2B 10 Pistols
CONDITIONING Metcon (Time) Buy in: 900m Run/Row 20-18-16-14-12-10 Ktb Snatch 40-36-32-28-24-20 DU / 2xSU Cash out: 900m Run/Row
PULL UPS Gymnastics Pull-ups (1x max) Metcon (Time) 5 RFT 10 Pull Ups 15 Burpee Target 20 Wallballs
DEADLIFT Weightlifting Deadlift (5X3) Deadlift 5×3 Metcon (Time) For Time 3 Rounds 20 Ktb Swings 20 Box Jumps 20 Sit Ups 20 Ktb Step Overs