Monthly Archives: December 2019

WODMetconBig Boy Pants (Time)4 Rounds 200m Farmers Carry 70/53 800m Run 20 KBs 70/53 20 Goblet Squats 70/53

WODMetcon5-6-7-8 (AMRAP - Rounds and Reps)25 Minute AMRAP 400 m run 5 Pull ups 6 Dead lifts 225/185 7 Box jumps 30/24 8 T2B

WODMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 7 cal bike 7 KBs 53/35 7 CFSU

WODWinter Run (AMRAP - Rounds)40 Minute AMRAP 800m Run 10 Ring Drip 10 DB Snatch each arm 60/45 10 Goblet Squats with DB

WODWeightliftingSnatch Grip Deadlift (6x6)Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP 250m row 30 DUs/90 singles

WODMetcon (AMRAP - Rounds and Reps)27 Minute AMRAP 21 Cal Bike 15 Wall Balls 20/14 9 Burpees

WODMetconSmashed Up Linda (Time)10-9-8-7-6-5-4-3-2-1 of: Deadlift double KBs 70/53 Bench Press Dumbbells 60/35 Squat Clean Stone 95/65 OR Squat Clean Das 50/35

WODMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 5 Pull ups 10 Push ups 15 Air Squats Every 3 rounds do a 200m run And…

WODMetcon (Time)5 rounds 10 DB push press 10 DB Squats (one DB) 10 Burpees 25 DU/ 85 singles Cash out: Roll onto the last athlete…

WODMetcon5k Row (Time)Max Effort 5k RowCore workGHD Situps (6x20)