Saturday WOD
Metcon:
AMRAP X 25 minutes
15 Pull-ups
25 Kettlebell Swings (35/55)
50 Double-Unders
*At least 6 Rounds to Rx*
Read MoreMetcon:
AMRAP X 25 minutes
15 Pull-ups
25 Kettlebell Swings (35/55)
50 Double-Unders
*At least 6 Rounds to Rx*
Read MoreStrength:
EMOTM X 6 minutes, AMRAP the 7th minute
4 Squat Clean Thrusters
Metcon:
21-15-9
Ring Dips
Shoulder to Overhead (78/115)
Toes to Bar
*10 minute cut-off*
Read MoreMetcon:
-Start with 100 Air Squats-
20-15-10-5
Dumbbell Step-Ups (25/45 @ 20/24)
Hang Squat Snatch (73/105)
Handstand Push-Ups
-End with a 1000m Run-
*20 minute cut-off. 25 maximum.*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 6 Strict Pull-Ups
Even- 30 second HS Hold
*Add weight to the pull-ups if you can*
Metcon:
-Start with 25 Burpees-
4 Rounds
12 Front Rack Lunges (78/115)
30 sit-ups
-End with 25 Burpees-
*10 minute cut-off*
Read MoreMetcon:
4 Rounds
6 Clean and Jerks (153/225)
15 Deadlifts (153/225)
20 Goblet Squats (55/70)
*22 minute cut-off*
Read MoreStrength:
5 X 6
Bench Press
Metcon:
AMRAP X 10 minutes
5 Hang Squat Cleans (103/155)
10 OAA Dumbbell Snatch (55/70)
20 Wallballs (14/20 @ 9/10ft)
*@ least 4 Rounds to Rx*
Read MoreMetcon:
-Start with 500m Row-
4 Rounds
50 Air Squats
20 Kettlebell Swings (55/70)
10 Dumbbell Ground To Overhead (35/55)
-End with an 800m Run-
*22 minute cut-off*
Read MoreStrength:
5 X 5
Overhead Squats
Metcon:
3 Rounds
10 Handstand Push-Ups
20 Sumo Deadlift High Pull (63/95)
30 Wallballs (14/20 @ 9/10ft)
*10 minute cut-off*
Read MoreMetcon:
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pull-ups
Power Cleans (93/135)
-Rest 4 minutes-
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
Thrusters (63/95)
*24 minute cut-off including rest time*
Read MoreStrength:
Work up to a 3-Rep Max front Squat, then perform 4 reps at 90%, 5 reps at 80%, 6 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 3-rep max was.
*this 3-rep max does not have to necessarily be a PR, just your 3 rep max for today*
Metcon:
8 Minute Ladder
10 Double-Unders
2 Shoulder to Overhead (113/165)
*At least through 10 S2OH to Rx*
Read More