FRONT SQUAT Weightlifting Front Squat (5×3) Front Squat 5×3 Metcon (Time) 6 RFT 10 Ktb Hang Clean & Jerk 10 Ktb OH Lunges 5 Pull Ups *switch hands every round
Category Archives: WOD
CLEAN AND JERK Weightlifting Clean and Jerk (3X3) Metcon (Time) Cash in 75 sit ups 27-21-15-9-3 KTB swings Burpees Cash out 75 sit ups
CONDITIONING Metcon (Time) Row Intervals 5x 1km *start every 10min *score: slowest time
DEADLIFT Weightlifting Deadlift (5X5) Deadlift 5×5 Metcon (Time) For Time 55 Deadlifts (100/70) 55 T2B 55 Box Jump Overs 55 HSPU (Cap 20’)
CONDITIONING Gymnastics Pull-ups (1x max) Metcon (AMRAP – Rounds and Reps) 14’ AMRAP 10 C2B/Pull Ups 25 Wallballs 300m Run
CONDITIONING Metcon (Time) For Time 900-600-300m Run 90-60-30 Wallballs (RX) Or 60-40-20 Wallballs (SC)
FRONT SQUAT Weightlifting Front Squat (5X4) Front Squat 5×4 Metcon (Time) 5 RFT 30 DU 20 Box Jumps 10 Ktb Devil Presses
SNATCH Weightlifting Squat Snatch (5×3) Squat Snatch 5×3 Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 10 Lateral Burpees 2-4-6-8-10… Snatches (50/35)
CONDITIONING Metcon (AMRAP – Rounds) A. Every 2’30" x 4 15/12 cal Row Metcon (AMRAP – Rounds) B. Every 2’30" x 4 6 Burpee Box Jumps 50 DU / 100 SU Metcon (AMRAP – Rounds) C. Every 2’30" x 4 300m Run 25 Sit Ups
DEADLIFT Weightlifting Deadlift (1×3) Deadlift 12-9-6-3 Metcon (Time) 5 RFT 5 Deadlifts (40/25) 10 Hang Clusters 20 Air Squats