Category Archives: WOD

CLEAN Weightlifting Power Clean (5×1) 5x 1 Power Clean + 1 Hang Power Clean Metcon (AMRAP – Rounds and Reps) WOD 12’ AMRAP 10 Thrusters (40/30) 10 OHS (RX) / Back Squat (SC) 30 DU

WILDCARD Metcon (Time) FT 20’ time cap 10 ktb snatches 15 burpee box step up 20 ktb snatches 15 burpee box step up 30 ktb snatches 15 burpee box step up 40 ktb snatches 15 burpee step up Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 20 ktb swings 15 T2B 10 Ring Rows 50 […]

SHOULDER PRESS Metcon (AMRAP – Rounds and Reps) 5’ ON / 2’ Rest a) 20-15-10 Thruster 15/12 cal Row after each set b) 20-15-10 Burpees Power clean c) 20-15-10 Push Press Deadlift d) 20-15-10 Burpee Cluster RX: 40/30

BACK SQUAT Weightlifting Back Squat (3×1) Back Squat 5-5-3-3-3 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Ktb Swings 15 T2B 10 Pistols/Reverse Lunges

UPPERBODY PUSH/PULL Gymnastics Handstand Push-ups (1×3) Strength 5x 3 Strict HSPU 8 Ring Row Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 10 Pull Ups 10 HSPU/HRPU 300m Run

CONDITIONING Metcon (AMRAP – Rounds) 40’ EMOM a) 12/9 cal Row b) 8 Burpee Step Up c) 20 Air Squats d) 50 DU e) Rest *scale the reps as needed

CLEAN Weightlifting Clean (1×1) 5x 1 Squat Clean + 1 Hang Squat Clean Metcon (Time) Inverted "DT" 5 RFT 6 Push Jerks (70/45) 9 Hang Power Clean 12 Deadlifts

SHOULDER PRESS Weightlifting Shoulder Press (5×2) Shoulder Press 5×2 Metcon (Time) 10’ Ladder 1-2-3-4-5… Push Jerk (50/35) 2-4-6-8-10… Box Jump Overs

BACK SQUAT Weightlifting Back Squat (5×5) Back Squat 5×5 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Burpees 15 Sit Ups 20 Air Squats

UPPERBODY PUSH/PULL Weightlifting Pull-ups (5×1) 5x 3 Strict Pull Ups 8 Push Ups Metcon (Time) 2 RFT (Cap 20’) 300m Run 20 HSPU/HRPU 20 C2B/Pull Ups 20 Ktb Thruster 20 Ktb Snatch *mandatory 3’ Rest between the Rounds **score: total time including the rest period