Author: admin

WODDon’t Talk At All (Time)4 Rounds 800m Run 5 Wall Walks 10 T2B 15 Burpee box jumps 24/20

WODKAT Special (Time)Partner up: Buy In- 1200m Row Divided as you like Into 4 Rounds of 1 Partner runs 400m While the other does 16…

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…

WODMetconBoulder Shoulers (4x15)4x15 side raises 4x15 rear delt flies WeightliftingShoulder Press (5x8)Ball & Chain (Time)4 Rounds 200m sled drag 20 KBs 20 CFSU

WODMetcon (Time)100 Squat cleans 95/65 Top of every minute do 3 Pull ups

WODWeightliftingClose grip bench (5x8)20 rep bench (3x20)Metcon (Time)4 rounds 15 DB Flyes 35/25 15 GHDSU 15 cal bike

WODWeightliftingBack Squat (1x10)Back Squat (1x8)Back Squat (1x6)Back Squat (1x4)Back Squat (1x2)Metcon (AMRAP - Rounds and Reps)12 minute AMRAP 24 Air squats 12 T2B 12 cal…

WODMetcon (7 Rounds for reps)5 Power Cleans 135/95 5 Front Rack Lunges 135/95 (5 each leg) 5 Burpees over the bar 15 Cal bike One…

WODBad As You Make IT (Time)25 Rounds 1 Wall Walk 3 Pull ups 5 KBs (AHAP) 40 yard sprint with a jog back

WODMetcon30 Minute EMOM Min 1: 10 Box Jumps 24/20 Min 2: 15 HRPU Min 3: 200m Row