Category Archives: wod

WOD

WOD Metcon (For Time) Metcon (Time) On the 0:0060/40 Cal Row30/20 Cal Bike20 power Clean and Jerks 155/105 Weightlifting Power Clean + Jerk On the 15:00EMOM 10 – 1 Power Clean & JerkSets 1+2 68%Sets 3+4 72%Sets 5+6 76%Sets 7+8 80%Sets 9+10 80-83% Gymnastics Metcon (Time) 10-9-8-7-6-5-4-3-2-1Strict HSPUStrict Pull ups **Extra Credit work

Categories: wod

WOD

WOD Weightlifting Snatch (20 Min to get to a Heavy 2) Complex:1 Hang + 1 Full*Power or Squat (Prefer Squat)*Don’t let go of the bar between Metcon Metcon (Time) 10-8-6-4-2 Reps for TimeSnatch Grip Deadlifts (135/85 lb)Hang Squat Snatch (135/85 lb)Overhead Squats (135/85 lb)

Categories: wod

WOD

WOD Gymnastics Metcon (AMRAP – Rounds and Reps) AMRAP 10250m row10′ HS Walk5 Bar Muscle Ups10′ HS Walk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 1560 Double Uners20/15 Cal Bike9 Deadlifts 275/185 Extra Credit Metcon (Time) 3×15 Weighted Glute Bridges3×12 DBL KB Front Rack Box Step Ups3×9 Strict T2BRest 1min between rounds

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WOD

WOD Weightlifting Power Clean 5 Sets:2 Muscle Cleans1 Pausing High Hang Power Clean1 Pausing Hang Power Clean1 Pausing Low-Hang Power Clean*All Pauses are for 1 second in the catch Set 1 35%Set 2 40%Set 3 45%Set 4 50%Set 5 55% Metcon Metcon (Time) One the 0:0021-15-9Power Cleans 135/95Bar Facing Burpees Directly into 800m Run Metcon […]

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WOD

WOD Weightlifting Back Squat (10 – 8 – 6 – 4 – 2) 10@65%8@72%6@78%4@83%2@88% Go every 3 min.This will be repeated next week Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 2020 Thrusters20 Hang Power Snatches20 Box Jumps 24/2020 OHS20/15 Cal Row Barbell 75/55

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WOD

WOD Metcon Metcon (Time) 3 Rounds:800m Run4 Rounds of “The Chief+” 1 Round of The Chief+3 Power Cleans 155/1056 HSPU9 Wall Balls 20/15

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WOD

WOD Metcon Metcon (AMRAP – Reps) On the 2:00 x 3 rounds12/9 Cal BikeMax ring MU in time remaining Rest 2 min On the 2:00 x 3 rounds12/9 Cal BikeMax ring MU in time remaining Metcon Metcon (AMRAP – Reps) On the 0:00Ascending Ladder for 12 min3 Push Press 115/853 T2B3 Cal Bike Split Jerk […]

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WOD

WOD Metcon Metcon (Time) 2 Rounds For Time 24 Deadlifts (225/155 lb) 24 Box Jumps (24/20 in) 24 Wall Balls (20/15 lb) 24 Bench Press (135/95 lb) 24 Box Jumps (24/20 in) 24 Wall Balls (20/15 lb) 24 Power Cleans (155/115 lb)

Categories: wod

WOD

WOD Gymnastics Metcon (Time) 21-15-9Cal BikeBar Facing Burpee Weightlifting Snatch On the 2:00×5 Sets3 Snatch Grip Push Jerks3 Overhead Squats3 Snatch Balance 50%/55%/60% Metcon Metcon (Time) 40/30 Cal Row20 Squat Snatch 115/8540/30 Cal row

Categories: wod

WOD

WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16Buy in 50/35 Cal Biketime remaining…15 box jump overs 24/2012 C2B Pullups9 DBL DB Power Cleans 50/35s Metcon Metcon (Time) For Time, partitioned as desired3k Row50 GHD Sit-ups10 Rope Climbs

Categories: wod