Author: admin

WODBeautiful Day (Time)8 Rounds 200m run 15 HRPU 30DUs/90 singles 15 Hollow Rocks

WODMetcon (Time)3 Rounds 1 mile Run 30 push ups 30 lunges 15 each leg 30 CFSU

WODMetcon (Time)200 Air Squats at the top of every minute do 2 HSPU

WODWeightliftingSplit leg squats (5x8)Split leg KB Squats 5x8 MetconKettleHell (AMRAP - Rounds and Reps)20 Minute AMRAP 10 KB Deadlifts ( KB each hand ) 10…

WODMetcon (Time)4 Rounds 800m Run 15 DB Thrusters left arm 25 Hollow Rocks 15 DB Thrusters right arm

Wodlock down (3 Rounds for reps) 7 Minutes to complete each of these 3 rounds round 1 800m run remaining time max push ups round…

WODMetcon (AMRAP - Rounds)10 Round EMOM Min 1: 8 Burpees Min 2: 10 Goblet Squats Min 3: 12 CFSU

WODMetcon (Time)5 rounds 10 thrusters 5 each arm if you have a bar 10 bar thrusters 40 DUs/120 singles 20 hollow rocks

WODMetconMetcon (AMRAP - Rounds and Reps)40 minute AMRAP 400m run 20 KBs 10 each arm 10 Burpees 20 CFSU

WODMetcon (Time)100 KBs 100 walking lunges 100 KB SDHP 1 mile Run