Yearly Archives: 2022

WODMetcon (Time)150 Wall Balls 20/14 As many as you can in 2 minutes at 2 minute mark Run 800m Repeat till you hit the 150…

WODSway Special (Weight)10 EMOM Min 1: 7 Bench Press 185/135 Min2: 15 CFSU Min 3: 12 Cal Bike

WODMetcon (Time)1 Mile Run Rest 2 minutes 15 Squat Cleans 135/95 10 Pull ups 20 OH Plate lunges each leg 45/25 10 Pull ups 15…

WOD

WODMetcon (Time)150 KBs 53/35 At the top of every minute do 5 pull ups

WODBonita Applebum 10 Round EMOM Min 1: 15 HRPU Min 2: 10 T2B Min 3: 5 HSPU

WODWeightliftingPower Clean (7x1)Bulletproof (Time)4 Rounds 20 Wall Balls 20/14 20 Cal Bike 10 Power Cleans 135/95

WODWeightliftingPush Press (6x5)Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 5 Thrusters 95/65 400m Run 20 CFSU 5 Box jumps 30/24

WODErin’s Bad Back (Time)7 Rounds 7 pull ups 7 DB Bench press 70/50 14 Hollow Rocks 21 Cal Row

WODMetconSunday special (AMRAP - Rounds and Reps)20 minute AMRAP 10 Cal Bike 11 T2B 12 DB Snatch 70/50 6 each arm