Category Archives: WOD

22 Nov 2021 Metcon Metcon (Weight) 10 min EMOM: a) 2 TNG power clean (80%) b) 10 Bar facing burpee Metcon Metcon (Time) for time: 5-4-3-2-1 Deadlift (275/185) [225/155] BBJO (30/24) [24/20] -rest 3 min- 10-8-6-4-2 DB HPC (50/35) [35/25] 10/8 cal row after each round -16 min time cap- Go fast. Deadlifts must be …

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18 Nov 2021 Weightlifting Back Squat (10-8-6-4-2/2 min rest) 58-68-78-83-88% Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP: (5,10,15…etc..) burpees 100m farmers carry after each set (53/35)

17 Nov 2021 Metcon Metcon (Time) 30 minute window to complete… for time: 10 squat snatch (135/95) [95/65] 50/45 cal row 8 squat snatch 40/36 cal row 6 squat snatch 30/27 cal row 4 squat snatch 20/18 cal row 2 squat snatch 10/9 cal row in the remaining time: build to a heavy single on …

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16 Nov 2021 Metcon Metcon (AMRAP – Rounds and Reps) 22 min AMRAP: 100m run (w/ wallball) 15 wallball (20/14) 15 weighted situps w/ wallball -1 min rest after each round- Core Work Metcon Tabata: a) Elbow plank b) lying leg raises

15 Nov 2021 Weightlifting Push Press (9 reps E2Mx3 sets (65-70%)) Metcon Metcon (Time) 3 rounds: 50 Double unders 10 Deadlift (275/185) (225/155) 10 BMU (RX+)/10 strict pullups (RX) rest 1:30 after each round for RX and RX+, the deadlifts must be done unbroken. 18 min time cap

11 Nov 2021 Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP: (2,4,6…etc) Ring Dips (strict ring dips for RX+) alt. back rack lunges (115/75) (95/65) at 13:00 you have until 30:00 to build to a heavy single on Deadlift Weightlifting Deadlift (build to a heavy single) does NOT have to be a 1RM/PR

10 Nov 2021 Metcon Metcon 10 min AMRAP: dodgeball.. each time a team loses, they have to do 10 burpees. anyone who complains about it has to do 20 burpees. Metcon Metcon (Time) for time: 90 DU 45 thrusters (75/55) 15 T2B -1:30 rest- 90 DU 30 thrusters (105/75) 15 T2B -1:30 rest- 90 DU …

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9 Nov 2021 Weightlifting Back Squat (5-4-3-2-1 (E2M)) 63-73-78-83-88% Metcon Metcon 20 min EMOM: min a) 100m run + AMRAP strict pullup min b) 100m run + AMRAP pushups min c) 100m run + AMRAP air squats min d) REST each interval will be scored seperately below… Metcon Metcon (AMRAP – Reps) total number of …

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8 Nov 2021 Weightlifting Metcon (Weight) 10 min EMOM: a) 3 TNG power clean (75%) b) 10 Bar facing burpee RX+ if you do each interval of the burpees in under 40 seconds Metcon Metcon (AMRAP – Reps) 2:00 on/1:00 off x5 sets 15/12 cal bike or row AMRAP situps in the remaining time

4 Nov 2021 Metcon Metcon 20 min EMOM: a) 12/9 cal row b) 10 burpee over rower c) 12/9 cal row d) 10 burpee over rower e) rest Accessory Work Metcon (AMRAP – Reps) 3 sets for quality: 20 DB tricep extensions (any #) AMRAP unbroken pushups 1:30 rest score = total pushups