Category: Latest WOD

180721

180721 Metcon Metcon (AMRAP – Rounds and Reps) Team of 2: 25 minute AMRAP – 30 power clean 30 calorie row 30 box jump over L1: 45/35 L2: 115/85 L3: 155/105

170720

170720 Skill Metcon 10 minute EMOM: 8/6 HSPU L1: 8/6 pike push-up or scale with plates L2: 8/6 L3: 10/8 Metcon Metcon (Time) 10 rounds for time: 5 burpees 10 thrusters 20 second true hollow hold L1: DB thruster; 45/35 L2: 75/55 L3: 95/65

180719

180719 Skill Front Squat (2 rep max) 20 minutes to establish a 2 rep max Metcon Metcon (Time) 3 rounds for time: 400m run 15 pull-up 20 deadlift 1 minute rest L1: 135/95; ring Row L2: 205/135; pull-up L3 225/155: chest to bar Total time including rest

180718

180718 Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 20 DB snatch (10/10) 20 sit-up 20 hand release push-ups Rest 5 min 12 minute AMRAP: 10 calorie bike 14 pistol (7/7) or 40 air squat 50 DU or 100 jumping jacks (25 attempt)

180718

180718 Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 20 DB snatch (10/10) 20 sit-up 20 hand release push-ups Rest 5 min 12 minute AMRAP: 10 calorie bike 14 pistol (7/7) or 40 air squat 50 DU or 100 jumping jacks (25 attempt)

180717

180717 Skill Overhead Squat (5 x 4) Metcon Metcon (Time) For time: 100 wallball (20/14#) 30 clean & jerk 400m run L1: 45/35 L2: 105/75 L3: 135/95

180716

180716 Skill Bench Press (6 x 3) 4 x 10 bent over row between sets Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 12 back squat 20 box jump L1: 45/35 L2: 115/85 L3: 135/95

180714

180714 Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: Teams of 2 200m sled pull 30 one arm clean & jerk (15/15) 30 wallball 30 lunges (15/15) 30 HSPU 30 ab roll L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold L2: 35/20+; 3×45; 75/55 L3: 50/35+; 4×45; 95/65

180714

180714 Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: Teams of 2 200m sled pull 30 one arm clean & jerk (15/15) 30 wallball 30 lunges (15/15) 30 HSPU 30 ab roll L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold L2: 35/20+; 3×45; 75/55 L3: 50/35+; 4×45; 95/65

180713

180713 Skill Strict Press (5 x 3) Push Press (3 x 2) Metcon Metcon (Time) For time: 20 deadlift 50 double under (or 25 attempts) 200m run 15 deadlift 50 double under (or 25 attempts) 200m run 10 deadlift 50 double under (or 25 attempts) 200m run 5 deadlift 50 double under 200m run L1:… Read more »