Monthly Archives: September 2021

WODMetcon9/11 Tribute (Time)2001 m Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 C2B Pull ups 11 Power Cleans 175/115 11 HSPU 11 KBS 70/53…

WODMetcon (Time)6 round 8 Sumo DeadIlft high pulls 95/65 8 Power Snatch 8 Bent over rows. 24 cal row

WODMetcon (Time)10 Rounds 4 Hang Power Cleans 155/115 7 T2B 10 Burpees over Bar 250m Row

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 30 KBS Russian 53/35 30 DB Bench press 55/35 30 Box Jumps 24/20

WODMetcon (Time)5 Rounds 10 Front Squats 135/95 400m Run 10 Sumo Deadlift 135/95 20 CFSU 10 Push press 135/95 35 minute time Cap

WOD

WODMetconDownward Spiral (Time)21-18-15-12-9-6-3 Of: KBS 70/53 Cal Row T2B

WODWhat Holiday (Time)10 Rounds 400m Run 2 Squat Cleans 205/135 1 Wall Walk

WODWeightliftingFront Rack Lunge (7x7)7 Reps per leg Metcon (Time)5 rounds 20 Jump switch lunges 10 ea leg 10 Ring dips 5 chest 2 Bar pull…

WODMetcon (Weight)40 minute EMOM Min 1: 7 Box Jumps 24/20 Min 2: 7 Burpees Min 3: 7 Wall Balls 25/20 Min 4: Rest