Category: WOD

Metcon (Time)

For Time:

1 Mile Run

100 m Sled Push (empty)

20 Army Style Leg Tucks

Front Squat (7 sets)

Every 2 minutes for 14 min

Front Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 70%

*Set 4 – 3 rep @ 75%

*Set 5 – 2 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

Log Weight used for % work

Metcon (AMRAP – Rounds and Reps)

17 Min Amrap

20/16 Cal Bike

20 Box Jumps Overs 24/20

5 Bar Muscle Ups

Metcon (Time)

4 RFT

400 M Run

50m Farmers Carry 53/35

10 Hang Squat Cleans 135/95

Metcon (Time)

For Time:

50 Pull-ups

50 Sledge Hammer Swings

50 Burpees

50 Toes-to-Ring

Complete in any order you wish

Metcon (Weight)

For Weight:

1 Power Clean and 1 Squat Clean 135/95

*every 2 minutes add 10lbs

*if your 1RM is under 200 then start at 95/65

*you can drop the bar between reps

Snatch % Work

Every 2 minutes for 16 min

Squat Snatch

*Set 1 – 3 reps @ 60%

*Set 2 – 3 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90%

“9-11 Memorial WOD” (Time)

2001m Row

11 Box Jumps (36″/30″)

11 Thrusters (135/95)

11 Burpee Chest-to-Bar Pull-ups

11 Power Cleans (185/135)

11 Handstand Push-ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlift (185/135)

11 Push Jerk (135/95)

2001m Row

Metcon (AMRAP – Rounds and Reps)

1min On, 1min Off for 20min

50 squats

7 strict c2b

10 hang power cleans 135/95

Metcon (Time)

4 RFT

400m Run

75 Double Unders

3 minute rest