Category Archives: wod

WOD

WOD Gymnastics Metcon (AMRAP – Reps) On the Minute x 5:25 Double UndersMax Strict Handstand Push-ups Directly Into… On the Minute x 5:25 Double UndersMax Kipping Handstand Push-ups Metcon Metcon (2 Rounds for time) On the 18:00 x 2 Rounds:800 Meter Run60/40 Calorie Bike40/30 Calorie Row200 Meter Wreck Bag Run (50/35)

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WOD

WOD Weightlifting Snatch Snatch Technique ComplexOn the 2:00 x 4 Sets:3-Position Muscle Snatch1 Pausing Overhead Squat1 Snatch Balance Set 1: 40% of 1RM SnatchSet 2: 43% of 1RM SnatchSet 3: 46% of 1RM SnatchSet 4: 50% of 1RM Snatch Squat Snatch Stamina [Week 1 of 3] On the Minute x 5:5 Touch-and-Go Squat Snatches [Recommended […]

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WOD

WOD Metcon Metcon (AMRAP – Rounds and Reps) [Teams of 3]AMRAP 25:7 Power Snatches (95/65)20′ Overhead Walking Lunge (95/65)9/7 Calorie Assault Bike20′ Overhead Walking Lunge (95/65)7 Power Snatches (95/65) Metcon (Time) Individual WODOn the 5:00 x 5 Rounds:7 Power Snatches (95/65)20′ Overhead Walking Lunge (95/65)9/7 Calorie Assault Bike20′ Overhead Walking Lunge (95/65)7 Power Snatches (95/65)

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WOD

WOD Weightlifting Jerk Drive Jerk Drive Complex [On the 0:00] 4 Sets:2 Pausing Jerk Drives2 Jerk Drives Set 1: 70% of 1RM Split JerkSet 2: 75% of 1RM Split JerkSets 3-4: 80% of 1RM Split Jerk Split Jerk Split Jerk Complex [On the 7:00] On the Minute x 7:1 Pausing Split Jerk1 Split Jerk Sets […]

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WOD

WOD Weightlifting Bench Press (5×5) Metcon Metcon (Time) On the 4:00 x 4 Rounds:9 Devil’s Press (50’s/35’s)24/18 Calorie Row Score slowest round

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WOD

WOD Weightlifting Clean and Jerk On the 3:00 x 5 Rounds50 Double Unders2 Power Cleans2 Front Squats2 Push Jerks Set 1: 55% of 1RM Clean and JerkSet 2: 60% of 1RM Clean and JerkSets 3-5: 65-75% of 1RM Clean and Jerk Metcon Metcon (Time) 30-20-10:Power CleansFront SquatsPush Jerks Barbell: 95/65

Categories: wod

WOD

WOD Metcon Metcon (Time) For Time:800 Meter Run60/40 Calorie Bike40 Toes to Bar200 Meter Sand Bag Run (70/50/35/25)40 Wreck Bag Box Step-ups (70/50/35/25) (24″/20″)60/40 Calorie Bike800 Meter Run

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WOD

WOD Weightlifting Front Squat Set 1: 2 Reps @ 85% of 1RMSet 2: 4 Reps @ 80% of 1RMSet 3: 6 Reps @ 76% of 1RMSet 4: 8 Reps @ 73% of 1RMSet 5: 10 Reps @ 67-72% of 1RM Rest 2 Minutes Between Sets Metcon Metcon (Time) On the 4:00 x 5 Rounds:50′ Double […]

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WOD

WOD Metcon Metcon (Time) 30-20-10Assault Bike CaloriesWall Balls 20/15 Rest 3 Min 20-15-10Power Cleans 135/95Burpee Box Jump Over 24/20 RX+ 155/105

Categories: wod

WOD

WOD Weightlifting Power Snatch On the Minute x 3:5 Touch and Go Power Snatches Rest 1 Minute On the Minute x 3:3 Touch and Go Power Snatches Rest 1 Minute On the Minute x 3:1 Power Snatch Metcon Metcon (Time) 30-20-10:Power Snatches (95/65)Kipping Handstand Push-ups

Categories: wod