Category Archives: WOD

21 Jan 2021 Weightlifting Front Squat (5×5 (70%) (4 sec pause at bottom of the FIRST rep)) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 2 wall walks 6 pullups 8 STOH (95/65)

Jan 20 2021 Weightlifting Snatch DL+Hang Snatch+snatch (Weight) E2Mx5 sets (60-70%) Metcon Metcon (Time) 5 rounds 15 KB swing (70/44) [53/35] 15 burpees 10 min time cap

19 Jan 2021 Metcon Metcon (Time) 400m run 30 back squat (135/95) [95/65] 400m run 60 wallball (20/14) 400m run 90 air squats 17 minute time cap Core Work Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 30 Oblique Twists (per side) 30 Lying leg raises 30 shoulder taps (per side)

18 Jan 2021 Weightlifting 3 Push Press + 2 Push Jerk + 1 Split Jerk (E2M for 4 sets @60% of split jerk) Perform 3 push presses, then 2 push jerks, then 1 split jerk Metcon Metcon (Time) 4 rounds 5 Devil Press (35/25) [25/20] 10 Alt DB Snatch 15 DB hop overs rest 2 […]

14 Jan 2021 Weightlifting Front Squat (16 minutes to find a 3RM ) make sure you log your weights into Wodify, we will use this 3RM to base our percentages off of for this new strength cycle Metcon Metcon (Time) 3 rounds: 30 box step ups (24/20) 30/20 pushups 30 bent over row (95/65) [75/55] […]

13 Jan 2021 Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Lungesters (95/65) [75/55] 6 T2B between every set (RX+ will do 8 T2B) 20 min cap Core Work Metcon (Time) 40-30-20-10 mountain climbers abmat situps

12 Jan 2021 Weightlifting 1 power clean+3 hang clean (Weight) E2M for 5 sets (60-70% of 1rm Clean) (yes, these hang cleans are hang squat cleans) Metcon Metcon (AMRAP – Reps) Part 1: E2M for 10 min: 25 DU Max MBC in remaining time (20/14) – 2 Minute rest between part 1 and 2 – […]

11 Jan 2021 Weightlifting Shoulder Press (10×3 EMOM (50%) rest 2 min, 1xAMRAP (50%)) Metcon Metcon (AMRAP – Reps) 3 Rounds: 3 minute AMRAP 20 Deadlift (155/105) [95/65] 10 Hang Squat Cleans AMRAP Burpee Box Jump Over in Remaining Time (24/20) Rest 2 Min Between Rounds your score is the total number of Burpee Box […]

7 Jan 2021 Weightlifting Clean and Jerk (1RM) 18 Minutes To Warmup And Find A 1RM Clean And Jerk Metcon Metcon (Time) 10 Rounds 6 Power Cleans (115/75) [95/65] 8 Weighted Situps (20/14) [14/10] 14 minute time cap

6 Jan 2021 Metcon Metcon (AMRAP – Rounds) EMOM Death by: Every Minute On The Minute For As Long As You Can Last (or 15 Minutes) Min 1: 4 Deadlifts (225/155) [155/105] + 1 Lateral Burpee Over Bar Min 2: 4 deadlifts + 2 lateral Burpee Over Bar Min 3: 4 Deadlifts + 3 lateral […]