Yearly Archives: 2021

WODMetconManny making Sundays work (Time)2000m Row or 1 mile run 3 minute Rest into 3 Rds of 4 Hang power cleans 185/155 8 T2B 12…

WODMetcon (Time)Partner up 5 Rounds 1 partner 200m run 2 partner dead hang Switch Partner 1 30 DUs or 90 singles Partner 2 30 KBS…

WODWeightliftingDeadlift (1x5 @ 60%)Deadlift (1x5 @ 65%)Deadlift (1x5 @ 70%)Deadlift (1x5 @ 75%)Good Mornings (6x8)Metcon (Time)3 Rounds 1500m Row 5 C2B pull ups 10 Renegade…

WODWeightliftingMetcon (Weight)20 minute EMOM 1 Squat clean thruster AHAPMetcon (5 Rounds for reps)10 minute EOMOM Max Cal Bike

WODBeautiful Day (Time)4 Rounds 800m Run 11 DB Snatch right arm 60/40 11 Lunges right leg 60/40 21 Burpees 11 Lunges left leg 60/40 11…

WODWeightliftingDeadlift (1x5 @ 60%)Deadlift (1x5 @ 65%)Deadlift (1x5 @ 70%)Deadlift (1x5 @ 75%)Snatch Grip Deadlift (5x5)MetconHard Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5…

WODMetcon (2 Rounds for reps)2 Rounds 21-15-9 of Cal Bike Hang cleans 115/75 Box jumps 24/20 4 Minute Rest

WODManny Special (Time)2-4-6-8-10-12-14-16-18-20 Deadlift 185/155 Burpees facing Bar 200m run after each round

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…

WODWeightliftingDeadlift (1x5 @ 65%)Deadlift (3x5 @ 75%)deficit deadlifts (Weight)deficit deadlift 6x6Stiff leg deadlift (4x8)Stiff leg deadlift Metcon (Time)10 Rounds 250m row 10 DB Thrusters 30/20…