Author: admin

WODMetconALPHA/OMEGA (8 Rounds for reps)8 Rounds 1 Power Clean 225/175 200m Run 1 Power Clean 5 Pull ups 1 Power Clean 10 Wall Balls 25/20…

WOD Hatch week 8 day 2WeightliftingDeadlift (2x5 @ 65%)Deadlift (3x5 @ 70%)Good Mornings (7x7)Metcon (Time)5 Rounds 400m run 15 Sumo deadlift 135/95 10 Kbs left…

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 500m row 12 DB bench press 55/35 12 GHDSU 12 Back ext 1 minute Plank

WODMetcon

Week 8 Day 1 Hatch DeadliftWeightliftingDeadlift (1x5 @ 65%)Deadlift (1x5 @ 70%)Deadlift (1x5 @ 75%)Deadlift (1x5 @ 80% )Sumo Deadlift (6x5 )Shake and Bake (Time)4…

WODMetcon3-4-5 (Time)6 Rounds 7 HSPU 8 Box Jumps 30/24 9 T2b 100ft Farmers Carry 70/53 400m Run

WODMetcon (Time)DT with a twist 5 Rounds 12 deadlifts 9 hang power cleans 6 push jerks Rest 2 minutes Then 1k row or 800m run

WODThat Saturday Mix Up See you at 9AM we will be mixing it up get ready for some Prowler Farmers Stones

WODWeightliftingDeadlift (1x4 @ 70%)Deadlift (1x4 @ 75%)Deadlift (1x4 @ 80%)Deadlift (1x4 @ 85%)Snatch Grip Deadlift (4x10 )Metcon1 TIME (Time)1 Rounds 250 Cal Row 21-15-9 of…

WODHoppy (4 Rounds for reps)4 Rounds Every 8 Minutes 800m Run 10 Bench Press 155/105 20 CFSU Remaining time Max Box jumps 2 Minute rest…