Monthly Archives: November 2021

WODMetconMetcon (Time)4 Rounds 20 Bench press 155/75 20 Mountain Climbers 800m Run 20 Mountain climbers 20 KBs 70/53

WODMetcon (Weight)15 Minute EMOM 2 Heavy Thrusters Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 6 Thrusters 96/65 8 Bent Over rows 10 Cal Bike

WODSue's 60th Birthday (Time)6 Rounds 6 Power Cleans 165/135 6 Pull ups 6 Deadlifts 165/135 18 GHDSU 24 Cal row

WODMetconManny making Sundays work (Time)2000m Row or 1 mile run 3 minute Rest into 3 Rds of 4 Hang power cleans 185/155 8 T2B 12…

WODWork It (Time)10 Rounds Partner up done together break reps up as you wish 200m Run 30 Wall Balls 20/14 30 CFSU 30 Goblet squats…

WODMetconTurkey ?Hangover (AMRAP - Rounds and Reps)40 minute amrap 400m Run 20 DB Snatch 10ea arm 60/40 20 Lunges 10ea leg 20 CFSU 20 HRPU

WODMetcon (Weight)10 Round EMOM Min 1: 3 Deadlift 315/245 Min 2: 5 Renegade rows AHAP Min 3: 25 DUs/75 singles Min 4: Rest

WODMetcon (AMRAP - Rounds and Reps)25 Minute AMRAP 5 Power Cleans 185/135 10 Cal Bike 5 Strict Pull ups

WODWeightliftingFront Squat (6x10)Pick A challenging weight and stay with that weight the whole time. Metcon (Time)21-15-9 of Cal row Burpees

WODMetcon (7 Rounds for reps)Every 6 minutes complete for 42 minutes 5 Pull ups 10 DB Snatch 70/50 5 each arm 15 GHDSU 400m Run