Category Archives: WOD

Toes to Bar Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 5 Toes to Bar 10 Burpee Box Step Up 15 Wallball

DEADLIFT Metcon (Time) For Time 5 RFT 10 Front Rack Lunges (50/35kg) 10 Push Ups 10 Deadlifts

WILDCARD Metcon (AMRAP – Rounds and Reps) 16’ AMRAP 6 Power clean 6 Power Snatch 6 Jerks 6 HSPU 4’ rest Metcon (Time) 3 RFT 16’ T.C 10 Ring rows 15 Push up 20 Sit up 25 squat

CONDITIONING Metcon (AMRAP – Rounds) 40’ EMOM a) 8 Power Cleans b) 8 Burpees c) 8 T2B d) 8 Snatches e) 8 Pull Ups

SPLIT JERK Weightlifting Split Jerk (5×3) Split Jerk 5×3 Metcon (AMRAP – Rounds and Reps) Conditioning 16’ AMRAP 32 DU 16 Ktb Swing 16 Goblet Squats 16 Ktb Lunges

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

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