Author: admin

WODMetcon (Time)Buy in 1 Mile Run 5 Rounds 10 Power Cleans 155/115 20 T2B 30 Air Squats with med ball Cash out 1 Mile Run

WODWeightliftingShoulder Press (7x7)Metcon (Time)7 Rounds 200m run 7 pull ups 7 ring dips

WODWeightliftingFront Squat (6x8)Metcon (Time)10 Rounds 10 cal bike 5 Burpees 14 Minute Cap

WODMetconRicky (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Pull-ups 5 Dumbbell Deadlift, 75# 8 Push Press, 135# In honor of U.S. Army Sergeant William…

WODMetcon (AMRAP - Rounds and Reps)28 Minute AMRAP 400m Run 20 Power Cleans 95/65 15 Ring push ups 20 KB twists

WODMetcon (Time)20 Wall Walks 40 DB Snatch 70/45 20 ea arm 60 T2B 80 Box jumps overs 24/20 100 Wall Balls 20/14

WODMetcon (Time)5 Rounds 400 m Row 7 Sumo Deadlift 225/155 7 renegade rows 35/25 14 cal bike 14 CFSU

WODMetcon (Time)4 Rounds 800 meter run 8 Step ups ea leg holding KB 10 Burpee pull ups 12 single arm thrusters 53/35 14 KBs 53/35

WODWeightliftingDumbbell bench press (6x10)Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 15 HRPU 30 DUs/90 singles

WODWeightliftingCleans and Core 3 (Weight)6 Rounds 4 Power Cleans 3 Hang Squat Cleans 2 Squat Cleans 1 Squat Cleans Thruster after each round do: 15…