Author: admin

WODWeightliftingPower Clean (3x3)Power Clean (3x2)Power Clean (3x1)Metcon (Time)5 Rounds 5 Power Cleans 155/115 200m Run 10 T2B

WODWeightliftingDeadlift (3x3 )Deadlift (3x2)Deadlift (3x1)Metcon (Time)5 Rounds 10 Cal bike 10 Burpees

WODMetcon (Time)28 minute AMRAP 12 Box jumps 24/20 10 renegade rows 35/25 750m row

WODMetcon (Time)Partner day 5 Rounds 400m Partner sandbag run run together 200m each with the sandbag 10 Hang Power snatch 95/65 partner 2 max air…

WODWeightliftingBench Press (7x7)Metcon (Time)4 Rounds 40 Empty Bar bench press 200m run 20 CFSU

WODMetconMetcon (5 Rounds for reps)5 Rounds 8 Devils press 30/20 10 Box jumps 24/20 2 Wall walks 200m Row 6 Minutes to complete rest remaining

WODWeightliftingSumo Deadlift (7x5)Metcon (Time)4 Rounds 15 KB Sumo Deadlift AHAP 12 T2B 9 Cal Bike

WODMetcon (Time)800m Run 30 Russian KBs 53/35 20 GHDSU 10 Burpees 400m Run 30 Burpees 20 R KBs 10 GHDSU 800m Run 30 GHDSU 20…

WODWeightliftingFront Squat (6x8)Metcon (AMRAP - Rounds and Reps)12 minute AMRAP 12 Wall Balls 20/14 12 Pull ups

WODAnnie-Bell (Time)50-40-30-20-10 of DUs or singles CFSU KB SDHP 53/35