Metcon
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 42.5/30
Category: Daily WOD
Thursday WOD
Strength
Bench press
1-1-1-1-1
Annie
50,40,30,20,10
Double under
Sit up
Olympic lifting
Overhead Squat
1-1-1-1-1
Wednesday WOD
Technique
Rope climb
Strength
Back Squat
1-1-1-1-1
Metcon
Dead by
Thruster 50/35
Finisher
Team AMRAP 4min
ME Rope Climb
Olympic Lifting
Clean and Jerk
1-1-1-1-1
Tuesday WOD (Testing starts today)
For the next two weeks we will be testing our 1RM lifts and also numerous bench mark WODs. Ensure you attend as many sessions as possible to obtain your results moving forward in our next strength cycles.
Strength
Deadlift
1-1-1-1-1
Metcon
For Time
30 CTB pull up
200m run
20 CTB pull up
400m run
10 CTB pull up
600m run
Olympic Lifting
Snatch
1-1-1-1-1
Monday Public Holiday 8am Only
Metcon
28min AMRAP
200m OH plate carry 20/10
20 Alt lunge OH plate
20 Wall ball 10/6
20 burpee onto plate
Saturday WOD Chipperrrrr
For Time
1.6km Run
10 ring muscle up
50 KB swing 24/16
40 wall ball
30 box jump
10 rope climb
Tuesday WOD
Metcon
3 Rounds For Time
100 Double under
40 Pull up
30 KB swing 32/24
20 Alt dumbell snatch 22/15
10 wall climb
Olympic Lifting
snatch
1-1-1-1-1
Friday WOD
Strength
Bench press
3×5 40%, 50%, 60%
Metcon
For time
500m row
20 squat clean 50/35
20 shoulder to over head
20/15 Cal assault bike
Thursday WOD
Metcon
Running Cindy
30min AMRAP
5 pull up
10 push up
15 air squats
400m run
Olympic Lifting
Snatch grip deadlift
5-5-5-5-5
Wednesday WOD (deload week continues…)
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
3 Rounds For Time
20 Hang power clean 40/30
10 Barbell Overhead Alt lunge 40/30
Finisher
3min ME sit up
Olympic Lifting
OHS with 3 sec pause
5-5-5-5-5
Tuesday WOD (CHIPPER)
Metcon
5 Rounds for Time
30 sit up
20 pull up
10 burpee
Assault bike reach 90/70 RPM
Olympic Lifting
Clean T&G with 3 sec pause
5-5-5-5-5
MONDAY WOD – DE-LOAD WEEK
Strength (deload)
Back Squat
3×5 40%, 50%, 60%
Metcon
5 Rounds For time
30 Double under
20 wall ball
10 toe to bar
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
