Author: admin

WODMetcon (Time)100 DUs/ 300 singles Then 4 rounds of 20 KBs 20 HRPU 20 CFSU 100 DUs/ 300 singles

WODMetcon (Time) 6 Rounds 20 DB push press 10 each arm 400m Run 20 anchored leg raises

WODMetcon (Time)100 Squat Cleans top of every minute do 4 Burpees if no bar with weights use KB

WODMetcon (2 Rounds for reps)5 minutes jump rope 4 min sit ups 3 min jumping jacks 2 min push ups 1 min HSPU 2 minute…

WODMetcon (Time)4 Rounds 30 KBs 400m Run 20 Burpees

WODMetconTabata Something Else (AMRAP - Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are…

WODMetcon (Time)5 Rounds Every 6 minutes complete 400m run 10 left arm DB squat clean thrusters 20 Mountain climbers 10 right arm DB squat clean…

WODMetcon (AMRAP - Rounds and Reps)24 minute AMRAP 15 stiff leg KB Deadlift 10 one arm renegade rows 5 each arm 15 hollow rocks

WODMetcon30 minute EMOM Minute 1: 8 Burpees Minute 2: 7 HSPU Minute 3: 15 Goblet Squats

WODMetcon (10 Rounds for reps)10 Rounds 100m Sprint 2 minute rest Metcon (Time)150 KBS Every 30 Reps do 40 DUs/120 singles