Monthly Archives: September 2021

WODMetcon (Weight)Min 1: 2 Wall Walks Min 2: 10 Cal bike Min 3: 15 KBs 70/53 Min 4: Rest

WODWeightliftingBack Squat (5x8 )Front Squat (5x6 )Metcon (Time)4 Rounds 25 Air Squats 200m Run 25 push ups

WODMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 10 DB Snatch Each Arm 60/40 400m Run 20 GHDSU 10 Burpee box jumps 20"

WODMetcon (Time)5 Rounds Partner You go I go on all 200m Run 20 KBs 53/44 10 Parrolette pass-throughs 200m Row 20 KB Snatch 10 each…

WODWeightliftingPendlay Row (5x10)Metcon (Time)4 Rounds 21 Cal Bike 15 Box jumps 24/20 9 Devils press 35/25

WODWeightliftingShoulder Press (5x5)Push Press (5x5)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 10 Push press 95/65 10 T2B 10 Cal Row

WODWeightliftingSquat Clean (10x1)Hang squat clean (10x1)Metcon800m Run (Time)Max Effort 800m Run

WODMetcon (6 Rounds for reps)4 minute AMRAP 3 Deadlifts 275/205 5 Pull ups 7 Wall Balls 20/14 repeat 5 rounds 2 Minute Rest between rounds

WODWeightliftingPrison Press (Weight)8x8 AHAPMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 12 cal bike 12 HRPU

WODMetcon (AMRAP - Rounds and Reps)32 minute AMRAP 6 pull ups 12 power cleans 95/65 24 Air Squats 32 cal bike