Yearly Archives: 2022

WODWeightliftingSumo Deadlift (5x8)Romanian DeadLift (RDL) (6x5)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 200m Run 15 KBs Russian 70/53 10 Cal Bike 15 CFSU

WODMetcon (Time)21 Pull ups 21 Box jumps 24/20 21 Thrusters 95/65 800m Run 15 Pull ups 15 Box jumps 15 Thrusters 800m Run 9 Pull…

WODMetcon (Weight)10 Round EMOM MIN 1: 5 Power Snatch 115/85 MIN 2: 6 Front Rack lunge ea leg 115/85 MIN 3: 15 Cal Row MIN…

WODWeightliftingSquat Clean (6x2)Hang Clean (6x1)Metcon (Time)4 Rounds 2 Hang Power Cleans 3 Squat Cleans 10 Ring Push ups 15 Cal Bike

WODMetcon (Time)4 Rounds 1000m 15 Burpees 15 T2B 15 DB Thrusters 30/20

WODMetcon (6 Rounds for reps)6 Rounds 20 Wall Balls 20/14 16 DB Snatch 60/40 8ea Arm 12 Pull ups 400m Run 6 Minutes to complete…

WODWeightliftingDeadlift (4x12)Sumo Deadlift (6x8)Metcon (Time)4 Rounds 20 cal bike 15 SDHP with KB 53/35 20 CFSU

WODMetcon10 Round EMOM Min 1: 3 Wall Walks Min 2: 8 T2B Min 3: 10 Box Jumps 24/20

WODMetcon (Time)6 Rounds 20 KBs 53/44 10 Clean to Over Head 135/95 400m Run 10 Parallette pass throughs

WODWeightliftingBench (8x7)Flat Bench Dumbbell Fly (5x12)Metcon (5 Rounds for reps)300m Row x 5 60 second rest