BACK SQUAT Weightlifting Back Squat (1X1) Back Squat 2-2-1-1-1 Metcon (AMRAP – Rounds and Reps) 12’ Ladder 10-20-30-40-50… Wallball 300m Run
Category Archives: WOD
UPPER BODY PUSH/ PULL Gymnastics Deficit Handstand Push-ups (5×5) 5x 5 Kipping Defict HSPU 5 Strict Pull Up Metcon (Time) 4 RFT 10 Burpees 12 Ktb Clean & Jerk 14 Ktb Reverse Lunges 16 Ktb Snatches
CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 15’ Ladder 5-10-15-20… Cal Row Sit Ups Air Squats Metcon (AMRAP – Rounds and Reps) B. 15’ Ladder 5-10-15-20… Pull Ups Push Ups Box Jumps
CLEAN Weightlifting Squat Clean (5×1) Skill 5x 1 Squat Clean + 1 Hang Squat Clean Metcon (Time) For Time 4 Rounds 300m Run 15/10 T2B 10 Hang Power Clean
WILDCARD Metcon (AMRAP – Rounds and Reps) A) 20’ Ladder In pairs 20-40-50-60 Wall balls Cal row DU/SU Metcon (AMRAP – Rounds and Reps) B) 20’ AMRAP 16 ktb overhead lunges 16 ktb snatches 16 ktb box step up
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 40’ AMRAP 600m Run (together) 30 HSPU (one resting) 20 Air Squats (one resting) 10 Burpees (together)
PUSH JERK Weightlifting Push Jerk (Weight) Push Jerk 5×3 Metcon (AMRAP – Rounds) 12’ EMOM 3 Clean & Jerks 25 DU / 50 SU *both movements in the same minute
BACK SQUAT Weightlifting Back Squat (1×1) Back Squat 5-4-3-2-1 Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Ktb Snatch 10 Ktb Front Squat 5 T2B 5 Box Jumps
UPPERBODY PUSH/PULL Gymnastics Deficit Handstand Push-ups (5×3) 5x 3 Kipping Defict HSPU 3 Strict Pull Up Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 3 Wall Walks 300m Run 9 C2B 300m Run
CONDITIONING Metcon (AMRAP – Rounds) 42’ EMOM a) 20 Squats b) 15/10 Push Ups c) 20 Sit Ups d) 16 Lunges e) 20 Shoulder Taps f) 15 Burpees g) 20 alternating V-Ups *scale the amount of reps as needed