Yearly Archives: 2022

WODMetcon (Time)4 Rounds 1000m Row 12 Chin ups 12 Back Squats 155/115 24 GHDSU

WODMetcon (AMRAP - Rounds and Reps)45 Minute AMRAP (Teams) 100m Backwards sled pull 5 Thrusters 115/75 100m Front rack Carry KBS 53/35 10 Pendlay rows…

WODWeightliftingSnatch Grip Deadlift (7x5)Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 30 Cal Row 20 Hang power Snatch 65/45 10 Burpees

WODWeightliftingShoulder Press (5x8)Metcon (Time)3 Rounds 20 Wall Balls 25/20 800m run

WODWeightliftingCleans & Core 1 (Time)6 Rounds 10 Squat Cleans 155/115 20 GHDSU 5 Hang Squat Cleans 155/115 10 T2B

WODMetconKettle Bell Fight (3 Rounds for reps)3 Rounds KBS CFSU KB SDHP Burpees Goblet Squats RXed 53/44 0ne Minute of Each exercise 2 Minute Break…

WODWeightliftingDumbbell bench press (7x7)Metcon (Time)4 Rounds 20 Dumbbell flies 35/25 400m run 20 Hanging leg raises

WODSuperStar (Time)10 Rounds Each with a Partner You Go I Go ob each Movement. 2 Wall Walks 4 Man Makers 35/25 10 sit ups with…

WODMetconMetcon (AMRAP - Rounds and Reps)10 Front rack lunges each leg 10 Burpees 10 Push press 10 SDHP 400m Run RX 95/65 30 Minute AMRAP

WODMetconBrick By Brick (AMRAP - Rounds and Reps)20 Minute AMRAP Up by 2's/Start 2-2-2/4-4-4/6-6-6 Dumbbell Snatch 60/40 Box Jump 24/20 Cal Bike