Monthly Archives: December 2021

WOD10~3x3=9 (Time)10 Rounds 3 Power Snatch 135/95 3 Burpees over bar 9 Cal bike

WODMetcon (Time)30-20-10 Wall Balls 25/20 Pull ups 400m run between rounds 30-20-10 HRPU GHDSU 400m run between rounds

WODMetconCleans and Core 3 (Weight)6 Rounds 4 Power Cleans 3 Hang Squat Cleans 2 Squat Cleans 1 Squat Cleans Thruster after each round do: 15…

WODMetconIt’s Raining Taco’s ? (AMRAP - Rounds and Reps)40 Minute AMRAP 12 Box jumps 24/20 8 DB Push press 45/30 800m Run 10 T2B 6…

WODWeightliftingBack Squat (8x5)Front Rack Lunge (5x8 each leg)Metcon (Time)4 Rounds 5 Thrusters 135/95 15 cal Bike

WODMetcon (Time)5 Rounds 10 KB Cleans each arm 53/35 400m Run 20 CFSU 20 KBs 53/35 10 KB Goblet Squats 53/35

WODMetcon (Weight)30 Minute EMOM Min 1: 4 Deadlift 275/225 Min 2: 8 Box jumps 24/20 Min 3: 25 DUs/ 75 singles

WODMetcon (6 Rounds for reps)5 Rounds 6 Minutes to complete each RD 10 Power Cleans 135/95 5 C2B Pull ups 10 Push Press 135/95 500m…

WODWeightliftingDumbbell bench press (7x7)Metcon (Time)50 Devils Press 35/25 50 Cal Bike 50 GHDSU 50 T2B

WODWeightliftingBack Squat (4x15 )Paused Front Squat (5x8 )3 second pause in the bottom Metcon2k Row (Time)Max Effort 2k Row