Monthly Archives: October 2020

WODManic Monday WOW (Time)3 Rounds 30 Cal Bike 15 Squat cleans 95/65 3 minute Rest 3 Rounds 30 Cal Row 15 Power Snatch 95/65

WODMetconKOZ Mash Up (Time)For Time: 500 m Row 15-9-6 Deadlift Push press 500 m Row 15-9-6 Hang Power Cleans Burpees over bar 500 m Row…

WODSweater weather (Time)6 Rounds 400m Run 7 Deadlift 155/115 5 Hang Power Clean 3 Push press 100Ft farmers carry 70/53 15 Box Jumps 24/20

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front…

WODWeightliftingShoulder Press (7x5 )working sets Change Me (Time)5 Rounds 200m run 10 Ring Dips 10 DB G2OH 45/30

WODTest2Test (Time)1600m Row 40 Wall Balls 20/14 30 Burpees 20 Pull ups 1 Mile Bike Time Cap 18 Minutes

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x6 @ 75%)Back Squat (1x4 @ 80%)Front Squat (1x5 @ 60%)Front Squat (3x5@ 70%)Metcon (Time)6…

WODThe Captain (AMRAP - Rounds and Reps)4 minute AMRAP 4 Power Snatch 115/75 8 K2E 12 HRPU One minute rest after each round Repeat this…

WODMetconKOZ Death Trap (Time)1K Row 3 rds of 10 KB FS 10 KBS 10 KB SDHP Then 750m Row 3 rds of 10 KB FS…

WODWeekend Warrior (Time)800m Run 50 Burpees 800m Run 50 CFSU 800m Run 50 Squat Clean Thrusters 95/65 800m Run40 Minute Cap