Author: admin

WOD2021 Hello (AMRAP - Rounds and Reps)30 minute AMRAP 400m Run 10 DB Squat clean thrusters 45/30 10 Pull ups 10 Renegade Rows 20 CFSU

WODHappy New Year (Time)5 Rounds 8 BW deadlifts 8 Left arm DB cleans 45/30 16 Cal Bike 8 Right arm DB cleans 8 Burpees over…

WodOld School (Time)Run 400m 20 pull ups 20 OHS 95/65 20 KBs 53/35 Run 800m 15 pull ups 15 OHS 15 KBs Run 1 mile…

WOD Last HatchWeightliftingBack Squat (1x5 @ 60%)Back Squat (1x5 @ 70%)Back Squat (2x5 @ 75%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 70%)Front Squat (1x5…

WODWeightliftingHang Power Clean (1x8)Metcon (AMRAP - Rounds and Reps)14 min AMRAP 5 Hang power cleans 135/95 2 Wall Walks 14 Cal Bike 5 Ring dips…

WODMetcon (Time)4 Rounds 10 Back squat 185/135 500m row 10 DL 185/135 20 Cal bike 10 T2B

WOD

WODMetcon (AMRAP - Rounds and Reps)30minute AMRAP 10 Deadlift 185/135 20 HRPU 400m Run 10 DB Push press 45/30 20 Hollow rocks

WODWeightliftingSquat Clean (7x2)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 30 DUs/90 singles 5 Squat cleans 155/115 5 HSPU 40 Mountain climbers

WODWeightliftingBack Squat (1x5 @ 60%)Back Squat (1x5 @ 70%)Back Squat (2x5 @ 75%)Front Squat (1x5 @ 65%)Front Squat (1x5 @ 70%)Front Squat (1x5 @ 75%)Metcon…