Yearly Archives: 2021

WODCore workWeighted Sit-ups (6x15 )MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Wod27 Heaven (Time)27 Heaven 5 Rounds 27 Box jump overs 24/20 27 Hang power cleans 95/65 27 Tricep dips (off box) 27 Cal row

WODMetconFU (Time)Buy in 35 burpees 3rds: 21 walking lunges 15 db front squats 9 man makers 21 wall balls 15 DB squat cleans 9 pull…

WODWeightliftingBench Press (1x4 @ 75%)Bench Press (3x4 @ 80%)Dumbbell pullovers (5x10)Empty Bar Bench (2 x Max)max reps Metcon (4 Rounds for reps)4 Rounds 1000m row…

WODMetconRocky Mountians (Time)4 Rounds 400m run 20 KBS 70/53 15 Box Jumps 24/20 10 KB Press 5 each arm 70/53

WODWeightliftingDeadlift (6x5)MetconDizzy (AMRAP - Rounds and Reps)20 Minute AMRAP 5 Deadlift 225/185 5 Burpees over bar 5 T2B 200m run end of each round add…

WODWeightliftingBench Press (1x6 @ 70%)Bench Press (1x6 @ 80%)Bench Press (1x3 @ 90%)Bench Press (1x2 @ 95%)Close grip bench (4x10)Metcon (AMRAP - Rounds and Reps)30…

WODWeightliftingBack Squat (6x7)Metcon (Time)4 Rounds 20 lunges 10ea leg 10 pull ups 5 HSPU

WODMO’s Magic (AMRAP - Rounds and Reps)30 minute AMRAP 15 Box jumps 24/20 30 GHDSU 45 Air squats 60 DUs/ 180 singles

SWAYYYYYYYYYSWAY's CeleBraTioN40 minute AMRAP 5 S2S 5 Tire flips 100m Farmers carry AHAP 5 Pull ups 5 Burpees