Yearly Archives: 2022

WODMetcon (Time)50 Power Snatch 75/55 50 Box jumps 24/20 100 Wall balls 20/14 50 Box jumps 24/20 50 Power Snatch 75/55

WODDana's Special (AMRAP - Rounds and Reps)32 Minute AMRAP 26 CFSU 18 Cal Row or Bike 12 Power Cleans 8 Front Squats 6 Hang Cleans…

WodWeightliftingBack Squat (1x5 @ 60%)Back Squat (1x5 @ 65%)Back Squat (1x5 @ 70%)Back Squat (1x5 @ 75%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front…

WODMetcon (Weight)10 Round EMOM 10 DB Bench press AHAP 7 Pendlay Rows 155/115 10 DB Pull overs 7 Pull ups

Hatch Week 10 Day 1WeightliftingBack Squat (1x5 @ 60%)Back Squat (1x5 @ 65%)Back Squat (1x5 @ 70%)Back Squat (1x5 @ 75%)Front Squat (1x5 @ 60%)Front…

WODTwos Company (Time)5RFT I go you go 15 Thrusters 95/65 15 Burpees 15 CFSU 30 DUs

WODIn it Together (AMRAP - Rounds and Reps)28 Minute AMRAP Partner Up You Go/ I Go 6 Devils press 35/25 9 HRPU 12 Wall Balls…

WODMetcon (Time)3 Rounds 20 Weighted step up 44/35 KB 15 T2B 10 Power Cleans 155/115 800m Run

Hatch week 9 day 2WeightliftingBack Squat (1x5 @ 65%)Back Squat (3x5 @ 75%)Front Squat (4x5 @ 65%)Front Rack Lunge (4x10 each leg)Metcon (Time)4 Rounds 50…

WODWeightliftingSumo Deadlift (7x5)Metcon (Weight)7 Round EMOM Min 1: 250m Row Min 2: 4 SUMO DL 255/185 Min 3: 10 Ring Dips