Author: admin

WODMetcon9/11 Tribute (Time)2001 m Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 C2B Pull ups 11 Power Cleans 175/115 11 HSPU 11 KBS 70/53…

WODMetcon (AMRAP - Rounds and Reps)28 Minute AMRAP 21 Cal Row 15 Bench Press 135/95 9 Devils Press 30/20

WODMetconBadger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27,…

WODWeightliftingFront Squat (5x10)Metcon (Time)3 Rounds 20 OH lunges 10 ea leg 45lbs plate 10 HSPU 20 Hollow Rocks

WODMetcon (Time)4 Rounds 800m Run 100m Suitcase carry 70/53 down left arm back right arm 15 KB SDHP 20 Push ups 25 CFSU

WODMetcon (Time)100 Box Jumps 24/20 then 3 Rounds of 15 Power cleans 115/85 15 Burpees over bar 15 T2B

WODMetcon (Time)400m Run 30 KBs 70/53 20 KB Press 10ea side 10 Strict pull ups 800m Run 30 Goblet Squats 70/53 20 KB Thrusters 10ea…

WODMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75#…

WODWeightliftingPendlay Row (7x7)WeightliftingSuitcase Deadlift (7x7)

WODMetcon (Time)2000m Row Then two rounds of 50 DUs/ 150 singles 40 DB snatch 20 ea arm 60/40 30 CFSU 20 Pull ups 10 S2S