Author: admin

WODSharks don’t Care about Mondays (Time)5 Rounds 20 Wall Balls 20/14 10 Pull ups 20 Russian KBs 53/35 400m Run

WODMetcon (Time)27-21-15-9-6-3 bench press 135 K2E Bike cals

WODMoms Birthday (Time)4 Rounds 10 Devils press 30/20 20 lunges holding weights 800m run 20 Mountain climbers 10 Bent over rows 30/20

WOD

WODMetcon40 minute EMOM Min 1: 2 Wall Walks Min 2: 6 Box Jumps 30/24 Min 3: 10 Cal Bike Min 4: Rest

WODMetconMetcon (Time)4 Rounds 400m run 18 Back squat 135/95 15 Pull ups 12 Jerks 135/95

WODMetcon (Time)5 Rounds 20 CSFU 10 Deadlifts 225/175 20 Cal Row 10 DB snatch 60/45 20 DUs/60 singles

WODMetcon (Weight)5 minute EMOM of 5 Squat Clean 155/115 2 Rest 2 minutes then 5 minute EMOM of 3 Squat Cleans 185/135 Metcon (AMRAP -…

WODMetconHappy 4TH of July (Time)3 Rounds 800m run 24 HRPU 24 Goblet Squats 53/35 24 CFSU 24 KB SDHP 53/35

WODMetconDifferent Kinda Fight (AMRAP - Reps)3 Rounds One minute at each of: Thrusters 75/55 CFSU Hang Snatch 75/55 Push Ups Cals Bike 1 Minute Rest…