Author: admin

WODBeautiful Day (Time)4 Rounds 800m Run 11 DB Snatch right arm 60/40 11 Lunges right leg 60/40 21 Burpees 11 Lunges left leg 60/40 11…

WODWeightliftingDeadlift (1x5 @ 60%)Deadlift (1x5 @ 65%)Deadlift (1x5 @ 70%)Deadlift (1x5 @ 75%)Snatch Grip Deadlift (5x5)MetconHard Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5…

WODMetcon (2 Rounds for reps)2 Rounds 21-15-9 of Cal Bike Hang cleans 115/75 Box jumps 24/20 4 Minute Rest

WODManny Special (Time)2-4-6-8-10-12-14-16-18-20 Deadlift 185/155 Burpees facing Bar 200m run after each round

WODMetconBauman (3 Rounds for reps)Teams of 2: 9 min amrap: 100 m sandbag run TTB 2min rest 8 min amrap : 100 m OH plate…

WODWeightliftingDeadlift (1x5 @ 65%)Deadlift (3x5 @ 75%)deficit deadlifts (Weight)deficit deadlift 6x6Stiff leg deadlift (4x8)Stiff leg deadlift Metcon (Time)10 Rounds 250m row 10 DB Thrusters 30/20…

WODHuckleberry (5 Rounds for reps)5 Rounds 15 cal bike 10 burpees over bar 5 power snatch 115/75 1 minute rest after each round. RX+ 135/95

WODMetconKaren meets Annie (Time)50-40-30-20-10 reps: Wall ball 20/14 to 10' target DU's CFSU 17 min cap

WodWeightliftingDeadlift (1x5 @ 60%)Deadlift (1x3 @ 70%)Deadlift (1x2 @ 80%)Deadlift (1x2 @ 90%)Deadlift (1x1 @ 95%)Single leg KB Deadlift (4x 10 )10 Reps right leg…

WODBig Dog (Time)10-1 of Bench press Strict pull ups Front Squat from the floor Level 1- 95/65 Level 2- 135/95 Level 3- 155/115 RX+ 185/135