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wodMetconDork (Time)6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in…

WODWeightliftingBack Squat (1x8@ 65%)Back Squat (1x8@ 70%)Back Squat (1x6 @ 80%)Back Squat (1x6 @ 85%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 70%)Front Squat (1x5…

WODWeightliftingSumo Deadlift (7x7)working sets Metcon (AMRAP - Rounds and Reps)15 minute AMRAP 5 Pull ups 10 Ring dips 15 Cal bike

WODMetconAir Force (Time)20 thrusters 95/65 20 SDHP 95/65 20 push jerk 95/65 20 OHS 95/65 20 front squats 95/65 4 burpees at the start of…

WOD

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Back Squat (1x8 @ 80%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front…

WODMetcon (Time)4 Rounds 30 KBs 70/53 25 HRPU 20 T2B

WODDevils advocate (3 Rounds for reps)10 minute AMRAP 7 Pull Ups 7 Devils Press 35/25 7 Box jumps 24/20 100m Run Repeat this AMRAP 3…

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 65%)Back Squat (1x6 @ 70%)Back Squat (1x6 @ 75% )Back Squat (1x6 @ 80%)Front Squat (1x5 @…

WODManic Monday WOW (Time)3 Rounds 30 Cal Bike 15 Squat cleans 95/65 3 minute Rest 3 Rounds 30 Cal Row 15 Power Snatch 95/65