Yearly Archives: 2021

WODMetcon (5 Rounds for reps)40 seconds on 20 seconds rest of KB squat clean 53/35 Lunge with SH2SH press KB clean and press right arm…

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 40 DUs/120 singles 30 CFSU 20 HRPU 10 Squat Cleans 135/95

WODMetconBauman (3 Rounds for reps)Teams of 2: 9 min amrap: 100 m sandbag run TTB 2min rest 8 min amrap : 100 m OH plate…

WODMetcon (Time)100 Step ups 20'' box 35/25 DBs into 4 Rounds of: 400m Run 10 GTOH 135/95 10 Renegade rows 35/25

WODMetcon (5 Rounds for reps)5 Rounds 20 Hollow rocks 40 DUs/120 singles 20 Wall Balls 20/14 Every 4 Minutes complete

WODSeek and Destroy (Time)10 to 1 of OH plate lunges 45/35 Deadlift 225/155 Strict pull ups At the end of each round Row 300m 36…

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…