Author Archives: los

Workout of the Day

Workout of the Day Gymnastics Metcon (3 Rounds for reps) Gymnastics Capacity On the 2:00 x 18 (3 Rounds):A) 1:30 for Max Double-UndersB) 1:30 for Max Kipping HSPUC) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans Metcon Metcon (AMRAP – Reps) AMRAP 20:200 Meter Run3 Box Jumps, 3 Power Cleans200 Meter Run6 […]

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WOD

WOD Weightlifting Snatch Snatch PrimerOn the 2:00 x 4 Sets:1 Low Hang Snatch Pull1 Low Hang Snatch High Pull1 Low Hang Squat Snatch1 Overhead Squat Set 1: 40% of 1RM SnatchSet 2: 45% of 1RM SnatchSet 3: 50% of 1RM SnatchSet 4: 55% of 1RM Snatch ComplexOn the 1:30 x 7 Sets:1 Low Hang Squat […]

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WOD

WOD Metcon Metcon (Time) For Time (12 Minute Cap):50 Pull-ups Every 2 Minutes [Starting at 0:00]9/6 Calorie Ski3 Power Snatches (115/85) RX+ 30 Ring Muscle-ups Metcon Metcon (Time) Every 3:00 for 7 Sets:400 Meter Run12 Toes to Bar Record all seven rounds below, where our *slowest* of the seven counting as our score for the […]

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WOD

WOD Weightlifting Clean and Jerk Clean and Jerk PrimerOn the 1:30 x 5 Sets:2 Muscle Cleans2 Tall Squat Cleans1 Push Jerk1 Split Jerk Set 1: 30% of 1RM Clean and JerkSet 2: 40% of 1RM Clean and JerkSets 3-5: 45-55% of 1RM Clean and Jerk ComplexOn the 2:00 x 5 Sets:1 Low-Hang Power Clean1 Push […]

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WOD

WOD Gymnastics Metcon (AMRAP – Reps) AMRAP 8:5 Burpees to Target (6″)3 Kipping Handstand Push-ups5 Burpees to Target (6″)6 Kipping Handstand Push-ups5 Burpees to Target (6″)9 Kipping Handstand Push-ups…Add 3 Handstand Push-ups Each Round Metcon Metcon (Time) 2 Rounds:20 Push Jerks (135/95)4 Rounds of “Cindy”800 Meter Run

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WOD

WOD Metcon Metcon (AMRAP – Reps) Capacity Builder[On the 0]: 21 Power Cleans (115/85)[On the 2]: 21 Box Jump Overs (24″”/20″”)[On the 4]: 21 Front Squats (115/85)[On the 6]: 21 Power Cleans (115/85)[On the 8]: 21 Box Jump Overs (24″”/20″”)[On the 10]: 21 Front Squats (115/85)[On the 12]: 21 Power Cleans (115/85)[On the 14]: 21 […]

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WOD

WOD Weightlifting Front Squat On the 3:00 x 5 Sets:Set 1: 10 Reps @ 66% 1RMSet 2: 8 Reps @ 71% 1RMSet 3: 6 Reps @ 76% 1RMSet 4: 4 Reps @ 83% 1RMSet 5: 2 Reps @ 91% 1RM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15:60 Double Unders30/24 Calorie Row15 Deadlifts 155/115

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WOD

WOD Weightlifting Snatch Snatch PrimerOn the 1:30 x 5 Sets:2 Snatch Drops2 Tall Snatches Set 1: Empty BarbellSet 2: 35% of 1RM SnatchSets 3-5: 45-55% of 1RM Snatch Snatch ComplexOn the 2:00 x 5 Sets:1 Low Hang Power Snatch1 Power Snatch1 Low Hang Squat Snatch1 Squat Snatch Set 1: 66% of 1RM SnatchSet 2: 69% […]

Categories: wod

WOD

WOD Weightlifting Clean and Jerk Clean and Jerk Primer [On the 0:00]On the 1:30 x 5 Sets:2 Muscle Cleans2 Tall Squat Cleans1 Push Jerk1 Split Jerk Set 1: 30% of 1RM Clean & JerkSet 2: 35% of 1RM Clean & JerkSets 3-5: 40-50% of 1RM Clean & Jerk Clean and Jerk Complex [On the 10:00] […]

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WOD

WOD Weightlifting Back Squat (7×3) Start at 50% and build for 7 sets Metcon Metcon (Time) 3 Giant Sets:9 Double Kettlebell Hang Clean (53’s/35’s)50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)Max Unbroken Strict Ring Dips Rest 2 Minutes Between Sets

Categories: wod