Metcon
For time
1.6 km run
20 wall ball
10 Toe to bar
5 deadlift 100/70
800m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
200m run
20 wall ball
10 Toe to bar
5 deadlift 100/70
Category: Daily WOD
Friday WOD
Accessory work
Rotator cuff
External shoulder rotations
Strength
Strict press
5/3/1 75% 85% 95%
For time
3 Rounds
14 Lateral bar burpee
12 Ground to overhead 45/30
10 Thrusters
Finisher
Row Max distance 1min
Thursday WOD
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 15min
20Air squat
10 Push up
1 rope climb 16ft
Olympic Lifting
high hang clean
1-1-1-1-1-1
Wednesday WOD
Metcon
3 Rounds
15 power snatch 45/30
15 pull up
200m run
3 Rounds
10 OHS 45/30
10 Chest to bar pull up
200m run
3 Rounds
5 Bar muscle up
5 Squat snatch 45/30
Olympic Lifting
Jerk
1-1-1-1-1
Tuesday WOD
Strength
Deadlift
5/3/1 75% 85% 95%
Bench press
5/3/1 75% 85% 95%
Metcon
AMRAP 8min
30 Double under
10 HSPU
Olympic Lifting
high hang snatch
1-1-1-1-1
Monday WOD
Strength
Alt Front Rack lunge
3 x 6
For time
5 Rounds For time
12 Squat clean 45/30
8 ring dip
Finisher
3min plank
Olympic Lifting
OHS
1-1-1-1-1
Saturday WOD
Metcon
Partner WOD
For time
800m run wall ball carry
50 sit ups synchronised
50 burpees synchronised
50 wall ball – share reps
Strength
8min to find a
1 RM clean and jerk
Saturday WOD
Metcon
Partner WOD
For time
800m run wall ball carry
50 sit ups synchronised
50 burpees synchronised
50 wall ball – share reps
Strength
8min to find a
1 RM clean and jerk
Friday WOD
Technique/skills
Double under practise
Metcon
20min AMRAP
20 KB swing 32/24
40 Double under
5 wall climb/walk
Thursday WOD
Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For time
7 Squat snatch 45/30
10 Chest to bar pull up
Olympic Lifting
1 push press + 1 push jerk + 1 Split jerk
Wednesday WOD
Strength
Deadlift
3×3 70%, 80%, 90%+
Metcon
AMRAP 10min
2 hang power clean 50/35
2 lateral bar burpee
4 hang power clean 50/35
4 lateral bar burpee
6 hang power clean 50/35
6 lateral bar burpee
continue…
Finisher
2min ME V-up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Tuesday WOD
Strength
Bench press
3×3 70%, 80%, 90%+
Push press
3×3 70%, 80%, 90%+
Metcon – AMRAP 14min
400m run
20 pull ups
50 double unders
Olympic Lifting
3 position clean 1-1-1-1-1
