Blog Grid

WODMetcon (AMRAP - Rounds and Reps)25 MINUTE AMRAP 10 DB Snatch Ea Arm 60/45 5 pull ups 15 K2E 5 HSPU 500m Row

WODMetcon (Time)You go I go (per round) 5 Rounds Each 15 KBS 70/53 15 HRSU 15 Air squats 200m Run

WODWho’s The Fool?? (Time)6 Rounds 12 DB Thrusters 35/25 12 Burpee Box jump overs 24/20 24 CFSU 400m Run 36 Minute Cap

WODWeightliftingDeadlift (6x5)Metcon (AMRAP - Reps)20 Minute AMRAP 20 Cal Row 20 Wall balls 20/14 20 T2B

WODWeightliftingPower Clean (4x4)Power Clean (4x2)Power Clean (2x1)Hang Clean (3x4)Hang Clean (3x3)Hang Clean (3x2)

WODWeightliftingBack Rack Lunge (5x8 each leg AHAP)Metcon (Time)3 Rounds 10 Renegade Row 40/30 15 cal nike 30 BW Lunges 15 ea leg

WODSway’s Redo (Time)2000m Row Then two rounds of: 50 DUs/150 singles 40 DB Snatch 20 each arm 60/40 30 CFSU 20 Pull ups 10 S2S…

WODMetcon10 Rounds 120ft sprints 60 second rest between sprints Metcon (Time)10-1 of Plate to overhead 55/45 Burpee to plate Ring Dips