Monthly Archives: December 2019

WODMetcon (Time)30 Clean and Jerk 135/95 1 Mile Bike 30 Dead lift 135/95 1 Mile Bike 30 Clean and Jerk 135/95

WODMetcon (3 Rounds for reps)3 AMRAPS 9 minutes each of 30 DUs/90 singles 9 FS 115/75 9 CFSU 2 minutes rest between each

WODKelly Bro Day 1 (AMRAP - Rounds and Reps)30 Minute AMRAP 15 Cal Bike 12 T2B 9 Box Jumps 30/24 6 Pull Ups

WODWeightliftingSumo Deadlift (7x5)Metcon (AMRAP - Rounds and Reps)12 minute AMRAP 12 Cal Row 12 HRPU

12 Days of ChristmasMetcon12 days of christmas (Time)12 days of Christmas: 1 fence run (200m row sub) 2 HSPU 3 pull ups 4 wall balls…

WODMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 7 Burpees 6 CFSU 5 Hang power Snatch 95/65