Yearly Archives: 2022

WODWeightliftingPower Snatch (6x4)Metcon (Time)10 to 1 of Power Snatch 95/65 Burpees of the bar

WODMetcon5-6-7-8 (AMRAP - Rounds and Reps)25 Minute AMRAP 400 m run 5 Pull ups 6 Dead lifts 225/185 7 Box jumps 30/24 8 T2B

WODWeightliftingBack Squat (1x6 @ 70%)Back Squat (1x6 @ 80%)Back Squat (1x3 @ 90%)Back Squat (1x2 @ 95%)Front Squat (1x5 @ 65%)Front Squat (1x4 @ 75%)Front…

WODMetconLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

WODMetcon (AMRAP - Rounds and Reps)Partner up. Rep for rep 20 burpees 20 KBs 53/35 20 KB Squat cleans 20 push ups 20 wall balls…

WODMetcon (Time)5 Rounds 10 Pendlay rows 155/115 20 CFSU 10 DB Snatch ea arm 60/40 20 cal row 10 Pull ups

Hatch Week 5 Day 2WeightliftingBack Squat (1x6 @ 65%)Back Squat (1x6 @ 75%)Back Squat (2x6 @ 80%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front…

WODWeightliftingCleans and Core 7 (Weight)20 Minutes to complete 3x3 3x2 and whatever needed to hit a heavy single Squat Clean 5 minute rest 100 Pass…

WODJust enough Rest (Weight)30 Minute EMOM Min 1: 30 DUs/90 singles Min 2: 10 Strict press 95/65 Min 3: 10 T2B

Week 5 Day 1WeightliftingBack Squat (1x8 @ 65%)Back Squat (1x6 @ 75%)Back Squat (1x4 @ 85%)Back Squat (1x4 @ 90%)Front Squat (1x5 @ 70%)Front Squat…