Category Archives: WOD

15 April 2021 Weightlifting Power Snatch+Hang Snatch+Full Snatch (EMOMx8 sets (60% of CURRENT snatch 1RM)) Metcon Metcon (Time) 25-20-15-10-5 Power snatch (75/55) Burpee over bar 15 min time cap Choose a weight you can cycle efficiently

14 April 2021 Core Work Metcon 10 min EMOM Min a) 12 abmat situps Min b) 4 strict T2B or hanging leg raises Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 15 box jump (24/20) 10 T2B 5 Strict HSPU 400m run

13 April 2021 Weightlifting Push Press (5 reps EMOMx10 (50%)) Metcon Metcon (AMRAP – Reps) 11 min AMRAP 50/40 cal row 25 burpee pullup Max reps Clean and jerks in remaining time (135/95) [95/65]

12 April 2021 Weightlifting Back Squat (5×2 (70%) E2M) Just a friendly reminder, percentages are based off of a 1RM you have hit, not a 1RM you want to hit. If it feels light, make it look good. Metcon Metcon (Time) 10 rounds: 10 wallball 20/14 5 Deadlift (225/155) [185/115] 15 min time cap

8 April 2021 Weightlifting Power Snatch+Hang Snatch+Full Snatch (EMOMx10 sets (50% of Snatch 1rm)) Metcon Metcon (Time) 3 rounds for time: 400m Run 20 T2B 10 Thrusters (135/95) [95/65] Time Cap of 16 minutes

7 April 2021 Core Work Metcon Elbow plank: :30 on/:30 off for 10 sets Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 15 HSPU 30 box Step ups (24/20) 45 Wallball (20/14) 60 KBS (53/35)

6 April 2021 Weightlifting Deadlift (5×5 E2M (60%)) Metcon Metcon (AMRAP – Rounds) 14 min AMRAP 10 Alt. SA DB HC+J (50/35) 20/18 cal row 30 DU

5 April 2021 Weightlifting Clean and Jerk (18 mins to find a 1RM) Metcon Metcon (Time) 21-15-9: Front squat (135/95) [95/65] burpee pullups 13 min cap

2 April 2021 Metcon Victory (Time) 14 RFT 10 DL (95/65/45) 10 Squat Cleans 10 Push Presses 10 Lunges w/BB on back @End of Rounds 3, 7 and 9 Perform 7 Burpees Do not drop the barbell until you perform the burpees at rounds 3, 7, and 9. The workout represents the 14 Stations of …

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1 April 2021 Core Work Metcon (Time) "Annie" 50-40-30-20-10 double unders situps Metcon Metcon (Time) 3 rounds: 400m run 30 wallball (20/14) 15 deadlift (225/155) [185/115] 17 minute time cap