Monthly Archives: December 2021

WODMetcon (Time)5 Rounds 600m Row 10 Squat cleans 95/65 10 Push press 15 Back ext 15 GHDSU

WODMetcon (Weight)12 Minute EMOM 3 Power Snatch AHAPMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 5 Power Snatch 115/85 10 HRPU 15 Cal Bike 20…

WODMetcon12 days of christmas (Time)12 days of Christmas: 1 fence run (200m row sub) 2 HSPU 3 pull ups 4 wall balls 20/14 5 kb…

WODWeightliftingDeadlift (5x5)Deadlift (5x3)Good Mornings (5x8)Metcon10 min EMOM Min 1: 7 Pull ups Min 2: 7 T2B

WODBill's Booster (Time)4 Rounds 800m Run 21 KBs 70/53 15 Burpees 9 Manmakers 35/25 3 Wall walks

WODWeightliftingShoulder Press (5x6)Push Press (5x6)Metcon (Time)4 Rounds 20 Cal Bike 10 Push press 115/85 20 CFSU

WODWeightliftingback 2 front (8x10)At 70% 0f your 1RM FS complete 8 Rounds of 6 Back Squats 4 Front Squats Every 2 minutesMetcon (AMRAP - Rounds…

WODMetconLIL Devil (AMRAP - Rounds and Reps)30 Minute AMRAP 10 Devils press 35/25 20 GHDSU 30 Cal Bike 40 Air Squats

WODSomeone pissed Me off (Time)Partner UP 4 Rounds of 500m Row each into 5 Rounds of: 10 Burpee box jumps overs 24/20 10 DB Snatch…

WODWeightliftingClean cluster (12x1)1 power clean 1 hang clean 1 squat clean Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 5 Hang power cleans 155/115 10…