Yearly Archives: 2022

WODWeightliftingCleans and Core 6 (Time)20 Squat Cleans 135/95 20 T2B 20 Power Cleans 135/95 20 K2E 15 Squat Cleans 155/115 15 T2B 15 Power Cleans…

WODHow you pull up (Weight)10 Round EMOM MIN 1: 5 Sumo Deadlift 275/205 MIN 2: 5 Strict pull ups MIN 3: 10 Cal row

WODWeightliftingHang Power Snatch (5x3 )Metcon (Time)5 Rounds 21 Cal Bike 15 Box Jumps 24/20 9 Hang Power Snatch 95/65

WODWeightliftingBench Press (7x7 )We will be using bands and chains. Chestnuts (Time) 4 Rounds 50 Empty bar press 30 GHDSU 10 DB Pull overs AHAP…

WODWeightliftingBulgararian split squats (Weight)With KBS 4 sets 10 reps each leg Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 10 KB Lunges 44/35 10 ea…

WODOUCH (Time)5 Rounds 60 DU’s/180 singles 30 KBs 70/53 15 GHDSU

WODOne Head Light (Weight)30 Minute EMOM 1 Power Clean & Jerk 205/135

WODWeightliftingBench Press (5x5)Metcon (Time)4 Rounds 10 Bench press 155/95 15 Cal Bile 10 T2B

WODFinal Countdown (Time)3 Rounds 50 Cal Row 40 Mountian Climbers 30 CFSU 20 Front Squats 115/75 10 C2B Pull ups

WODMetcon (AMRAP - Rounds and Reps)25 MINUTE AMRAP 10 DB Snatch Ea Arm 60/45 5 pull ups 15 K2E 5 HSPU 500m Row