Yearly Archives: 2021

WODMetcon (AMRAP - Reps)3 Rounds 1 minute of each Wall Balls CFSU Cal Bike HRPU 3 minute rest between rounds

WODDoggy Days (Time)Partner Work 6 Rounds Prowler or Yoke carry 200ft AHAP 10 devils press 35/25 400m run 10 T2B 200ft waiters walk 53/35 KB

WODMetconMetcon (Time)10 Burpees 10 KBS 70/53 200m Run 10 HRPU 10 KBSDHP 70/53 5 Rounds

WODMetcon (Weight)30 Min EMOM Min 1: 5 Deadlift 315/225 Min 2: 5 HSPU Min 3: 5 Strict pull ups

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 10 Bench Press 155/105 10 DB bent over rows 50/35 20 GHDSU/or CFSU 40 Cal Row

WODMetcon (5 Rounds for reps)5 Rounds squat one minute @ 95/65 right into box jumps one minute 24/20 2 minute rest between sets

WODWeightliftingPower Snatch (6x3)Hang Snatch (6x3)Metcon (Time)3 Rounds 5 Power snatch 95/65 5 Hang snatch 95/65 15 T2B 20 Cal Bike

WODMetcon (Time)21 Thrusters 95/65 21 Pull ups 800m run 15 Thrusters 95/65 15 Pull ups 800m run 9 Thrusters 95/65 9 Pull ups 800m run

WODCookies & Donuts (Time)Partner up 5 Rounds you go/ i go style on All 8 Power Cleans 155/115 16 Wall Balls 20/14 8 Burpee Box…

WODWeightliftingBench Press (5x10)Bench Press (4x1)Or take this time to find that new 1RM ??20 rep bench (Weight)Metcon5k Row (Time)Max Effort 5k Row