Metcon:
For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Archive | WODS
Mon May 9 2022
Metcon:
13min AMRAP
21 Pull Ups
15 Box Step Overs (50/35 DB)
9 Thrusters (95/65)
3min Rest
12min Timer
Build to 3RM Front Squat (must clean off of ground to front rack position)
Fri. May 6 2022
Strength/Skill:
Weighted Lunges
Metcon:
15min AMRAP:
150m Run
14 Ring Rows
2x Gym Length Walking Lunges
Thurs. May 5 2022
Strength/Skill:
Hang Clean + Power Clean + Squat Clean
Metcon:
4 Rounds
Bear Complex x5
10 HSPUs
10 Box Jumps
10 Bar Over Burpees
*Each round complete 5 reps/sets of the Bear Complex
**Athletes choose their own weight for the Bear Complex and will be recorded with their time taken to complete the workout
*Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press is one rep/set
Wed. May 4 2022
Metcon:
“Jackie”
1000m Row
50 Thrusters (45/35 bar)
30 Pull Ups
And
“T2B/GHD Annie”
Dus 50-40-30-20-10
T2B or GHD 35-30-25-20-15
RX+ = T2B/GHD 50-40-30-20-10