CONDITIONING Metcon (AMRAP – Rounds) 32’ EMOM a) 30 DU + 5 Snatches (40/30) b) 40" Max Row c) 6 HSPU + Max Wallball d) Rest
Category Archives: WOD
CLEAN Weightlifting Power Clean (5×2) 5x 2 Power Cleans Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Ktb Swings 15 V-Ups 10 Box Jumps
CONDITIONING Metcon (Time) 10 RFT 300m Run 1 to 10 Ktb Box Step Ups
FRONT SQUAT Weightlifting Front Squat (2X1) Front Squat 5-4-3-2 Metcon (AMRAP – Rounds and Reps) A. 5’ AMRAP 500/400m Row Max Thrusters (40/30) REST 5 MIN Metcon (AMRAP – Rounds and Reps) B. 5’ AMRAP 500/400m Row Max C2B/Pull Ups
SNATCH Weightlifting Hang Snatch (5×3) Hang Squat Snatch 5×3 Metcon (AMRAP – Rounds and Reps) 4x 3’ AMRAP / 1’ Rest 10 Snatches (50/35) 15 Box Jumps 20 Lunges Score: the worst round
CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 30 Wallballs 30 Ktb Snatch 30 Burpees 300m Run *low to moderate intensity
DEADLIFT Weightlifting Deadlift (2×1) Deadlift 5-4-3-2 Metcon (Time) "Diane" For Time 21-15-9 Deadlift (100/70) HSPU *RX: only 1 Abmat + 10kg plate under each hand *RX+: Strict HSPU
Toes to Bar Gymnastics Toes-To-Bar (1xmax) Toes to Bar Metcon (Time) 5 RFT 5 T2B 10 Ktb Swings 15 Goblet Squats
WILDCARD Metcon (AMRAP – Rounds and Reps) A. 15′ AMRAP 15/12 Cal Rom 15 Burpeer Ove Row 15 St ups Metcon (AMRAP – Rounds and Reps) B. 15 AMRAP 13 Well Bell 15 ball Walk 15 Power Con (40/25)
CONDITIONING Metcon (AMRAP – Rounds and Reps) 30’ AMRAP 100 Lunges 50 Ring Rows 100 Air Squats 50 Push Ups