Monthly Archives: July 2022

WODWeightliftingPendlay Row (5x8)You Are What You Except (AMRAP - Rounds and Reps)24 Minute AMRAP 12 KBs 70/53 12 KB SDHP 70/53 12 KB Clean 6…

WODWake up Wednesday (Time)4 Rounds 800m Run 8 Power Cleans 155/115 4 Wall walks 12 Deadlift 155/115 6 Push Press 155/115

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (AMRAP - Rounds)10 Minute AMRAP 5 Pull ups 10 Pushups 15 Air Squats

WODNew Day/New You (Time)40 Yard Sprint 10 DB Snatch 5 Each Arm 70/50 10 DB Bent over rows 70/50 5 Each Arm 10 Hollow Rocks…

WODMetcon (Time)10 to 1 of Burpee box jumps 24/20 Wall Balls 20/14 T2B

WODMetcon (Time)5 S2S (AHAP) 1 Minute Stone in front of chest hold 5 Strict pull ups 200FT over head sand bag walk (AHAP) 10 Goblet…

WODMeat Grinder (AMRAP - Rounds and Reps)30 Minute AMRAP 10 DB Deadlift 45/30 7 DB Push Press 5 DB Renegade Rows 200m Run

WODMetcon (Weight)MIN 1: 5 Power Cleans 185/135 MIN 2: 8 Ring Dips MIN 3: 12 Cal Bike MIN 4: Rest

WODWeightliftingBack Squat (5x10)Metcon (Time)4 Rounds 20 Lunges 10 each leg 400m Run 10 Pull ups 20 GHDSU

WODWeightliftingEmpty Bar Bench (500)max reps MetconMetcon (Time)3k Row Core workMetcon4 Rounds 30 Mountain climbers 20 CFSU 10 T2B