Yearly Archives: 2021

WODWeightliftingBench Press (1x6 @ 65%)Bench Press (1x6 @ 75%)Bench Press (2x6 @ 80% )Dumbbell bench press (5x12)Metcon (Time)8 rounds 15 HRPU 200m run 15 cfsu…

WODWeightliftingPower Clean (5x3)As heavy as possible Metcon (Time)7 rounds 5 power cleans 185/135 25 cal row 10T2B

WODMetconMetcon (Time)4 Rounds 20 Front squats 135/95 400m Run 10 Power Cleans 135/95

WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x6 @ 75%)Bench Press (1x4 @ 85%)Bench Press (1x4 @ 90%)Ring Dips (5x15)Metcon (AMRAP - Rounds and Reps)30 Minute…

WODWeightliftingPush Press (7x7)Magic Number (AMRAP - Rounds and Reps)21 Minute AMRAP 7 KB snatch each arm 70/53 7 Man Makers 35/25 7 Burpees 7 Cal…

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

WODMetconEven Flow (Time)800m run 30 KBs 53/35 30 Wall Balls 20/14 400m run 30 KBs 30 Wall balls 800m run 30 KBs 30 Wall balls…

WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x8 @ 75%)Bench Press (1x8 @ 80%)Dumbbell Fly (5x8 )Metcon7 minute EMOM 10 Ring push…

WODNational Sexy Day (Time)6 Rounds 6 Deadlift 315/205 9 Box jumps 24/20 200m run 6 Burpee box jumps 9 T2B

WODBust That Ass (Weight)40 Minute EMOM Min 1: 4 HSPU Min 2: 6 DB Squat cleans 45/30 Min 3: 12 Cal bike Min 4: Rest