Yearly Archives: 2021

WODMetcon (Time)5 Rounds 400m Run 12 Over head squats 95/65 6 T2B 3 Wall Walks

WODThe Push (AMRAP - Rounds and Reps)30 Minute AMRAP Team up Empty prowler 200m Partner 1 5 Man Makers 35/25 Partner 2 5 Deadlifts 225/155…

WODMetconALeXiMaN (Time)30 Rounds 5 Wall Balls 30/25 3 Strict HSPU 1 Power Clean and Jerk 185/125 40 Time Cap

WODMetcon (5 Rounds for reps)5 Rounds 10 DB Snatch 70/50 5 each Arm 400m Run 15 KBs 70/53 20 Hollow Rocks 6 minutes to complete…

WODWeightliftingBench Press (7x7)Dumbbell Fly (5x10)Dumbbell pullovers (5x5)MetconPartner up 4 Rounds 20 GHDSU 10 T2B 1 do the GHDSU 1 do the T2B switch

WODWHATS in the BOX (AMRAP - Rounds)Surprise Matt or Bill will be pulling from the Box

WODMetcon10 minute EMOM 5 pull ups Metcon (AMRAP - Rounds and Reps)24 Minute Amrap 10 DB bent over rows 50/35 20 HRPU 30 Air Squats…

WODMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP 5 HSPU 10 KB SDHP 70/53 15 Wall Balls 20/14

WODMetconWhat a Flipping Day (Time)Partner Up! 200m Tire flips Partner 1: 2 Tire Flips Partner 2: 10 Tire Jumps

WODMetcon (Weight)10 Round EMOM Min 1: 12 Cal Bike Min 2: 6 Power Cleans 155/115 Min 3: 12 Burpees Min 4: Rest