Author: admin

WODWeightliftingBack Squat (8x5)Front Rack Lunge (5x8 each leg)Metcon (Time)4 Rounds 5 Thrusters 135/95 15 cal Bike

WODMetcon (Weight)30 Minute EMOM Min 1: 4 Deadlift 275/225 Min 2: 8 Box jumps 24/20 Min 3: 25 DUs/ 75 singles

WODMetcon (Time)5 Rounds 10 KB Cleans each arm 53/35 400m Run 20 CFSU 20 KBs 53/35 10 KB Goblet Squats 53/35

WODMetcon (6 Rounds for reps)5 Rounds 6 Minutes to complete each RD 10 Power Cleans 135/95 5 C2B Pull ups 10 Push Press 135/95 500m…

WODWeightliftingDumbbell bench press (7x7)Metcon (Time)50 Devils Press 35/25 50 Cal Bike 50 GHDSU 50 T2B

WODWeightliftingBack Squat (4x15 )Paused Front Squat (5x8 )3 second pause in the bottom Metcon2k Row (Time)Max Effort 2k Row

WODMetcon (Time)5 Rounds 600m Row 10 Squat cleans 95/65 10 Push press 15 Back ext 15 GHDSU

WODMetcon (Weight)12 Minute EMOM 3 Power Snatch AHAPMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 5 Power Snatch 115/85 10 HRPU 15 Cal Bike 20…

WODMetcon12 days of christmas (Time)12 days of Christmas: 1 fence run (200m row sub) 2 HSPU 3 pull ups 4 wall balls 20/14 5 kb…

WODWeightliftingDeadlift (5x5)Deadlift (5x3)Good Mornings (5x8)Metcon10 min EMOM Min 1: 7 Pull ups Min 2: 7 T2B