Author: admin

WODMetconRocky Mountians (Time)4 Rounds 400m run 20 KBS 70/53 15 Box Jumps 24/20 10 KB Press 5 each arm 70/53

WODWeightliftingDeadlift (6x5)MetconDizzy (AMRAP - Rounds and Reps)20 Minute AMRAP 5 Deadlift 225/185 5 Burpees over bar 5 T2B 200m run end of each round add…

WODWeightliftingBench Press (1x6 @ 70%)Bench Press (1x6 @ 80%)Bench Press (1x3 @ 90%)Bench Press (1x2 @ 95%)Close grip bench (4x10)Metcon (AMRAP - Rounds and Reps)30…

WODWeightliftingBack Squat (6x7)Metcon (Time)4 Rounds 20 lunges 10ea leg 10 pull ups 5 HSPU

WODMO’s Magic (AMRAP - Rounds and Reps)30 minute AMRAP 15 Box jumps 24/20 30 GHDSU 45 Air squats 60 DUs/ 180 singles

SWAYYYYYYYYYSWAY's CeleBraTioN40 minute AMRAP 5 S2S 5 Tire flips 100m Farmers carry AHAP 5 Pull ups 5 Burpees

WODWeightliftingBench Press (1x6 @ 65%)Bench Press (1x6 @ 75%)Bench Press (2x6 @ 80% )Dumbbell bench press (5x12)Metcon (Time)8 rounds 15 HRPU 200m run 15 cfsu…

WODWeightliftingPower Clean (5x3)As heavy as possible Metcon (Time)7 rounds 5 power cleans 185/135 25 cal row 10T2B

WODMetconMetcon (Time)4 Rounds 20 Front squats 135/95 400m Run 10 Power Cleans 135/95

WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x6 @ 75%)Bench Press (1x4 @ 85%)Bench Press (1x4 @ 90%)Ring Dips (5x15)Metcon (AMRAP - Rounds and Reps)30 Minute…