Monthly Archives: September 2021

WODMetconMetcon (Time)10 Rounds 5 HSPU 200m Run 10 DB deadlifts AHAP 200FT Farmers carry 5 Burpees

WODWeightliftingBear Complex (12x1)Power Clean Front Squat Push Press Back Squat Second Push Press

WODMetcon (Time)800m Run 40 Wall Balls 20/14 40 Pull ups 400m Run 40 Box jumps 24/20 40 CFSU 800m Run 20 Pull ups 20 Wall…

WODWeightliftingFront Squat (7x7)Metcon (Time)7 Rounds 7 Cal Bike 7 Burpees

WODMetcon (5 Rounds for reps)40 seconds on 20 seconds rest of KB squat clean 53/35 Lunge with SH2SH press KB clean and press right arm…

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 40 DUs/120 singles 30 CFSU 20 HRPU 10 Squat Cleans 135/95

WODMetconBauman (3 Rounds for reps)Teams of 2: 9 min amrap: 100 m sandbag run TTB 2min rest 8 min amrap : 100 m OH plate…

WODMetcon (Time)100 Step ups 20'' box 35/25 DBs into 4 Rounds of: 400m Run 10 GTOH 135/95 10 Renegade rows 35/25

WODMetcon (5 Rounds for reps)5 Rounds 20 Hollow rocks 40 DUs/120 singles 20 Wall Balls 20/14 Every 4 Minutes complete

WODSeek and Destroy (Time)10 to 1 of OH plate lunges 45/35 Deadlift 225/155 Strict pull ups At the end of each round Row 300m 36…