Author: admin

WODMetcon (Time)Run 2 miles Then 3 rounds of 40 DB snatch 20 ea arm 15 Jump squats with DB

WODMetcon (Time)10 Rounds 10 Burpees 10 CFSU

WODMetconMetcon (Time)12 to 1 of Lunges holding plate or KB/DB Lunges are each leg HSPU Laying leg raises

WodMetcon (Time)10 Rounds 200m Run 10 KB SDHP 10 Gobelt Squat

WODMetcon (AMRAP - Rounds and Reps)22 minute AMRAP 15 KBs 25 DUs/ 75 singles 15 CFSU

WODMetcon (Time)15-1 of Bent over Row DB or KB Hollow Rocks OH Lunges with DB or KB Bent over Row and OH Lunges or ea…

WODMetcon (Time)21-15-9 DB Snatch Burpees over DB After each round 50 Air Squats

WOD5K Friday (Time)5k Friday Run

WODMetcon (AMRAP - Rounds and Reps)30 minute AMRAP 20 hang DB or KB Clean 10ea arm 20 CFSU 20 Lunges 10ea leg 200m run

WODMetcon (Weight)30 minute EMOM Min 1: 10 KBs Min 2: 10 Burpees Min 3: 40 second plank