Blog Grid

WODWeightliftingSumo Deadlift High Pull (5x5)Power Clean (5x3)Hang Clean (5x2)Metcon (Time)21-15-9 Hang power cleans 95/65 HRPU

WODWeightliftingDumbbell bench press (6x10)8 Ball (Time)8 Rounds 8 Cal Bike 8 Wall Balls 20/15

WODGet Up Get Down (Time)10 Rounds 5 Front Squat 185/135 250m Row 5 HSPU

WODWeightliftingDeadlift (1x1 )20 minutes build to a heavy single Metcon (Time)4 Rounds 10 Deadlift 155/115 10 Pull ups 25 Cal Bike

WIDMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 15 Box jumps 24/20 500m row 10 DB Squat cleans 35/25 10 DB Push press 35/25

WODWeightliftingHang Power Snatch (6x4)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 21 Cal Bike 15 CFSU 9 Hang power snatch 95/65

WODAre you OK?? (Time)1 Mile Run into 100 T2B every time you drop do 5 Wall Balls 25/20

WODMetconMetcon (Time)500 Bar Bench press 45/35Metcon (Time)4 Rounds half mile bike 400m run