Category Archives: WOD

Oct 20 2021 Metcon Metcon (Time) 21-15-9 Med Ball Squat clean (30/20) Ring dips REST 4 min 42-30-18 Sit-ups 21-15-9 Burpees 20 min Cap Accessory Work Metcon Tabata DB curls (any #) Pushups

Oct 19 2021 Weightlifting Push Press (1RM) 16min Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: (3,6,9…etc) pullups devil press (35/25) 200m run for the pullups/devil press, the reps will go up by 3 reps each round, the run will remain at 200m.

Oct 18 2021 Weightlifting Back Squat (10-8-6-4-2 (50%-60%-70%-75%-80%)) Rest 2 minutes between sets Metcon (Time) Every 10 minutes x2 sets: 21-15-9 wallballs (20/14) calorie row Score is 2nd round time

14 Oct 2021 Weightlifting Snatch + Hang Snatch (15 min to build to a heavy ) Perform one full snatch and then one hang squat snatch Metcon Metcon (Time) every 5 minutes x3 sets: 200m Run 15 T2B 15 overhead squats (95/65) score = slowest round goal = consistency

13 Oct 2021 Metcon Metcon (Time) at 0:00…. 10-9-8-7-6-5-4-3-2-1 HSPU Goblet squats (70/44) 13 min cap rest until 15:00… Metcon Metcon (Time) at 15:00… 10-9-8-7-6-5-4-3-2-1 KB swings (70/44) 30 Double unders after each set 13 min cap rest until 30:00… Metcon Metcon (AMRAP – Reps) at 30:00… 1 min AMRAP: burpees

12 Oct 2021 Weightlifting Metcon (Weight) 10 min EMOM: a) 5 TNG Power Clean (60%) b) 10 BFB Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 20/18 Cal row 10 DB snatch (50/35) BMU (RX+)/strict Pullup (RX) (2,4,6, …etc.) 1 min rest

11 Oct 2021 Metcon Metcon (Time) for time/30 minute time cap: 15-12-9-6-3 C2B pullups 12 back rack lunges after each set (135/95) (95/65) Build to a Heavy single on back squat in remaining time Weightlifting Back Squat (Heavy single)

7 Oct 2021 Metcon Metcon (AMRAP – Reps) 3min AMRAP DU … At 3 minute mark start second metcon… Metcon Metcon (Time) at 3:00… For time 12 Power Clean (185/105) (135/95) 24 Ring Dips 9 Power Clean (205/125) (155/105) 18 Ring Dips 6 Power Cleans (225/145) (175/115) 12 Ring Dips 18min time cap (AMRAP included) …

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6 Oct 2021 Weightlifting Back Squat (3×1 (90%) 2min rest after easch set) Metcon Metcon (Time) For time 15 T2B 30 Plate Overhead Lunges (25/15) 15 T2B Rest 2:00 30 Weighted Sit-ups (25/15) 15 BBJO (24/20) 30 Weighted Sit-ups

5 Oct 2021 Metcon Metcon (Time) 3 rounds of 10 Squat Snatch (135/95) (95/65) 400m Run Rest until 15:00 13min time cap Metcon Metcon (Time) at 15:00… 3 rounds of 10 Thrusters (135/95) (95/65) 400m Run