PARTNER WOD Metcon (Time) Partner WOD 100/85 Calorie Row 100 KB Snatch 24/16kg 100/85 Calorie Row 100 KB Hang Clean & Jerk 24/16kg 100/85 Calorie Row 100 KB Box Step Ups 24/16kg 100/85 Calorie Row 100 KB Goblet Squats 24/16kg * Every 3 Minutes 10 Synchro Burpees starting at 0.00
Category Archives: WOD
PARTNER WOD Metcon (AMRAP – Rounds) In teams of 2 Every 10 mins x 4 3 rounds 20/17 Calorie Row 20 Box jumps 24/20" 20 Burpee’s
CLEAN AND JERK Clean and Jerk (1 x 8) Every 2 mins x 8 Clean & Jerk 1 @ 70%, 1 @75%, 1 @ 80%,1 @85% and 4 @90% Metcon (Time) FOR TIME 50 Double Unders 11 Clean & Jerk 50/35kg 50 Double Unders 9 Clean & Jerk 50 Double Unders 7 Clean & Jerk […]
SKILLS HSPU’S Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 6 Burpees 8 HSPU 12 Wall Ball 9/7kg Rest 2 mins between rounds
FRONT SQUAT Front Squat (5 x 5) Front Squat 1 x 5 @75% 3 x 5 @ 80% 1 x 5 @85% Metcon (AMRAP – Rounds) Every 4 mins at each station x 4 (16 Mins Total) Row 37/32 Calories Run 600m (130 double unders or 260 Single Unders)
GYMNASTICS – TOES TO BAR Metcon (AMRAP – Rounds) 5 rounds Every 3 Mins 9 Down Ups 12 KB Snatch 24/16kg 9 TTB Rest 2 mins between rounds
PUSH PRESS Push Press (5 x 3) 1 x 3 @75% 3 x 3 @ 80% 1 x 3 @85% Metcon (AMRAP – Rounds and Reps) Accessory (no measure) KB Upright Row 3 x 12 Supine Leg raises with hip lift 3 x 20 10 Min AMRAP 12 Bent Over Row 40/30kg 10 Front Squat […]
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP 20 mins 5 Deadlifts 50/35kg 5 Hang Power Cleans 5 Front Squat 5 Push Press 5 Back Squat AB FInisher
PARTNER METCON Metcon (AMRAP – Rounds and Reps) With a Partner In 30 Mins Row 200/150 Calories Into AMRAP 5 Ring Dips 10 Box Jump Overs 15 Power Snatch 40/30kg
CLEAN & JERK Weightlifting Clean and Jerk (Every 2 Mins x 7 – 2 x Clean & Jerk @ 85%) Metcon (Time) 4 Rounds Every 4 Mins 16 KB Snatch 24/16KG 48 Double Unders 16 KB Snatch * score is fastest round