Yearly Archives: 2021

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

WODMetcon Collision course (AMRAP - Rounds and Reps)20 Minute AMRAP 2 Rounds of ‘Cindy’ 2 Rounds of ‘DT’ 25 DU’s/ 75 Singles

WODWeightliftingSnatch Balance (6x4)Hang Power Snatch (6x4)Metcon (Time)4 Rounds 200m Run 7 Hang power snatch 95/65 14 CFSU

WODMetcon (Time)10 Deadlift 315/225 Then Into 10 Rounds of 250m Row 10 K2E Then 10 Squat Cleans 225/135

WODMetconBig Dog (Time)10-1 of Bench press Strict pull ups Front Squat from the floor Level 1- 95/65 Level 2- 135/95 Level 3- 155/115 RX+ 185/135