Category: Daily WOD

Thursday WOD Back Squat and running Annie

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back Squat
10, 8, 6, 4, 6, 8, 10

Metcon 20min cap
For Time: 800 m Run
50 Double Unders
50 Sit-up
400 m Run
40 Double Unders
40 Sit-up
200 m Run
30 Double Unders
30 Sit-up
100 m Run
20 Double Unders
20 Sit-up
50 m Run
10 Double Unders
10 Sit-up

Gymnastics

Thursday WOD Back squats, rope climbs and more

by Adm1n_Acc3ss, posted in Daily WOD

BRING YOUR LONG SOCKS

Strength
Back Squat
1-1-1-1-1

Metcon 18min AMRAP
200m OH plate carry
1 rope climb 16ft top

10 front squat 50/35
200m OH plate carry
2 rope climb

10 front squat 50/35
200m OH plate carry
3 rope climb

10 front squat 50/35
200m OH plate carry
4 rope climb

10 front squat 50/35
continu……….

Olympic Lifting
OHS
1-1-1-1-1

Tuesday WOD Deadlift and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Deadlift
1-1-1-1-1

Metcon 12min cap
3 Rounds For Time
12 Power Snatch 42.5/30
9 Toes to bar
3 Muscle up

Olympic Lifting
Split jerk
1-1-1-1-1

Monday WOD strict press and more

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Strict Press
1-1-1-1-1

Metcon 14min cap
4 RFT
10 HSPU
20 KB Swing 32/24
30 Double under

Olympic Lifting
Clean and jerk
1-1-1-1-1

Saturday Partner WOD ‘dont drop the bar’

by Adm1n_Acc3ss, posted in Daily WOD

Metcon  
Partner WOD

100 deadlift 60/40
90 hang power clean
80 shoulder to over head
70 front squat

*bar must be passed to each partner. Each time the bar touches the ground perform 10 burpees each. Reps can be split as you like.