Category Archives: WOD

METCON EMOM x 18 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 20 Alt DB Snatches (50/35) MIN 3 – 15 Hand Release Push-ups

STRENGTH 12 Minutes 3×5 Tempo Front Squat (1111) Building METCON Every 3:00 x 4 Sets 12 Front Squats (135/95) 12 Burpee to Bar

STRENGTH E2MOM x 12 Minutes 1 Snatch Deadlift 1 Hang Power Snatch 1 Power Snatch METCON AMRAP x 12 Minutes 5 Power Snatches (115/75) 15 Box Jump Overs 25/20 Cal Row

STRENGTH – GYMNASTICS EMOM x 10 MINUTES MIN 1 – 5-7 Strict Wide Grip Pull-ups or 7-10 Tempo Ring Rows (2211) MIN 2 – 2-3 Slow Wall Walks METCON AMRAP x 16 MINUTES 5 Strict Pull-ups 10 “Perfect” Push-ups 15/12 Cal Bike :30 Walking Rest

Strength 3×5 Tempo Back Squat (2121) building (stay light if you did Murph Saturday) Metcon FOR TIME 800m Run 40 Wall Balls (20/14) 40 Slam Balls (30/20) 40 Walking Lunges 400m Run 20 Wall Balls 20 Slam Balls 20 Walking Lunges

Skill EMOM 5 minutes 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean Workout AMRAP x 6 Minutes 2, 4, 6, 8… Hang Power Cleans (115/75) Toes to Bar Rest 2:00 AMRAP x 6 Minutes 2, 4, 6, 8… Hang Power Cleans (115/75) Toes to Bar

AMRAP x 20 minutes 10 Front Squats (135/95) 40 Double Unders 15 Up-Downs 1:00 Wall Sit 40 Double Unders 15 Up-Downs 1:00 Plank Hold

Strength 3×5 Tempo Deadlift 3 Rounds for time: 500 m Row 24 Sit-ups 15 Deadlifts 1:00 Rest  

Strength 3×5 Tempo Strict Press (2121) (keep loading, slight increase from last week) Metcon For Time 15-15-15 Cal Bike 20-20-20 Box Step-up (24/20) 10-10-10 Push Press (115/75)(95/65)  

Skill 4 sets for Quality 5 Pull-ups 10 Push-ups 15 Air Squats Metcon AMRAP 20 Minutes 800m Run 500m Row 30 Box Step-ups (24/20) 25 Slam Balls 20 Wall Balls (20/14) 3-5 Wall Walks

Strength 3×5 Tempo Deadlifts (2121) Metcon 4 Rounds 12 “Library” Deadlifts (185/125) 50 Double Unders/Single Unders Rest :30 between rounds

AMRAP 9 min 15 Russian KB swings (53/35) 12 Burpees to Plate 9 Toes to Bar Rest 1:00 AMRAP 9 min 15 Russian KB swings (53/35) 12 Burpees to Plate 9 Toes to Bar