Category: Daily WOD

Metcon
FGB style

5 rounds/1min station
Row calories
Kettlebell swing 24/16
Sit up
wall ball 10/6
Assault bike calories
2min rest

Olympic Lifting
3 position clean 1-1-1-1-1

Strength
Squat Snatch + 3 OHS
with 3 sec pause
1-1-1-1-1

Metcon
21, 15, 9
power snatch 35/25
Lateral bar Burpee

Olympic Lifting
3 position Snatch
1-1-1-1-1

Strength
Strict Press
3×3 70%, 80%, 90%+

AMRAP 20min
(10kg weight vest)
400m run
5 Chest to bar pull up
10 Push up deficit 15/10
15 Air squat

Olympic Lifting
Overhead squat
3-3-3-3-3

For Time
Run 1.6m
100 Sit up
90 Wall ball
80 Kettlebell swing 24/16
400m OH plate carry 20/10

25min AMRAP
5 Strict deficit HSPU
(10 kg plates males female strict)
5 Bar muscle up
5 Deadlift 120/75

Metcon

Part A)
10min AMRAP get as far as possible
2 power snatch 42.5/30
2 double under
4 power snatch
4 double under
6 power snatch
6 double under
continue…..

Part B)
Row calories 35/25
20 burpees

 

5:30pm Stretch/Mobility

Strength
Back squat
3×5 65%, 75%, 85%+rep

Alt Front rack lunge
3 x 6

Metcon
5 Rounds FT
5 Front squat 70/50
7 Strict pull up

Olympic Lifting
Strict press + push jerk + split jerk
1-1-1-1-1

Strength
Bench Press
3×5 65%, 75%, 85%+rep

Metcon
3 Rounds For Time
30 Kettlebell swing 32/24
20 Toes to bar
10 Ring dip

Finisher
2min ME V-up

Olympic Lifting
Power snatch t&g
5-5-5-5-5

Strength
Squat clean with 3 sec pause
5×5

Super super set

Strict pull up
5×5

Metcon
For time
200m run
20 thruster 45/30
400m run
10 thruster 45/30
800m run
5 thruster 45/30

 

Olympic Lifting
Cluster
5-5-5-5-5

MEMBER OF THE MONTH
Lori

For time 18 rounds
Teams of 3

6 Power clean 60/40
9 box jumps 24/20
12 Double under

*1 partner competes a round then partner 2completes a round then parter 3 until 18 rounds are complete. Each member of the team competes 6 rounds each in total

 

Strength
Overhead Squat
3×5 40%, 50%, 60%

Metcon 15min AMRAP
20 Wall ball 10/6
15 Pull up
5 Squat snatch 40/30

Finisher
2min Hollow Hold

Metcon
10 pull up
200m run
15 pull up
200m run
20 pull up
200m run
25 pull up
200m run
30 pull up
200m run
10 push up
200m run
15 push up
200m run
20 push up
200m run
25 push up
200m run
30 push up
200m run

Olympic Lifting
OHS
5-5-5-5-5