Strength
Bent over row
3-3-3-3-3
super set
Strict pull up
3-3-3-3-3
Metcon
3 rounds for time
20 hang power clean 40/30
15 back squat
10 front rack lunge
Olympic Lifting
Snatch grip deadlift+ snatch pull + snatch
Category: Daily WOD
Wednesday LONG ONE
Metcon 35min AMRAP
800m run
5 ring muscle up
10 HSPU
30 DU
Olympic Lifting
3 Position clean
1-1-1-1-1
Tuesday WOD 12/4
Strength
Back squat
3-3-3-3-3
Metcon 12min AMRAP
as far as possible
5 Thruster 35/25
2 rope climb
10 Thruster
4 rope climb
20 Thruster
6 rope climb
30 Thruster
8 rope climb
40 Thruster
10 rope climb
continue…..
Olympic Lifting
OHS
3-3-3-3-3
MONDAY WOD 11/4
Strength
Push jerk
3-3-3-3-3
Metcon
21 15 9
Ring dip
Kettlebell swing 32/24
burpee
Olympic Lifting
3 position snatch
1-1-1-1-1
Friday WOD push press and more….
Strength
Push press
5-5-5-5-5
Metcon
800m run
100 DU
400m Run
150 DU
200m Run
200 DU
Thursday WOD Back Squat amd more….
Strength
Back squat
5-5-5-5-5
Metcon
5 rounds FT
12 Front rack lunge 40/30
5 Bar muscle up
Olympic Lifting
2 push press + 3 Push jerk
1-1-1-1-1
Wednesday WOD hang power cleans and more….
Strength
Every 1 min for 10 mins do 5 Rounds:
5 Strict Pull-ups Max Effort Push Up Rest 1 min
Metcon
3 Rounds for Time
20 hang power clean
10 power snatch
10 bar facing burpee
Olympic Lifting
Overhead Squat
5-5-5-5-5
Tuesday WOD Snatch and more….
Metcon 25min AMRAP
200m plate farmers carry 10/5
12 HSPU
12 Toes to bar
1 rope climb
Olympic Lifting
Snatch
5-5-5-5-5
MONDAY WOD
Strength
Front Squat
5-5-5-5-5
Metcon
21, 15, 9
KB Goblet Squat 32/24
KB swing
pull up
Olympic Lifting
Clean and jerk
5-5-5-5-5
Saturday WOD
Metcon
5 Rounds For Time
7 deadlift 70/50
3 power clean
10 toes to bar
400m run
Friday WOD
Strength
Alt Front rack lunge
12-12-12-12-12
(from rig)
Strength
Strict press
7-7-7-7-7
Metcon
ME Team Row Calories
10min
Thursday WOD Bar Muscle up and more
Metcon
AMRAP 25min
Buy in
20 bar muscle ups Then AMRAP of:
15 front squat 50/35
15 lateral bar burpee
3 rope climb 12ft
Olympic Lifting
3 push jerk + 4 split jerk
