wods

WODWeightliftingSumo Deadlift (6x10)Single leg KB Deadlift (3x10)10 Reps right leg 10 Reps left leg weigh is AHAPMetcon (Time)21-15-9 of Box jumps 24/20 T2B

WODWeightliftingShoulder Press (6x8)Metcon (Time)5 Rounds 10 Push Press 95/65 20 Ball slam 25/20 400m Run

WODMetcon (Time)4 Rounds 20 Cal Bike 20 KBs 20 CFSU 20 Cal Row 20 Wall Balls 20 KB SDHP RX’ed 53/35

WODWeightliftingBack Squat (5x6)Front Squat (5x6)Metcon (Time)3 Rounds 30 Air Squats 10 Pull ups (Strict) 30 push ups

WODMetconKOZ Mash Up (Time)For Time: 500 m Row 15-9-6 Deadlift Push press 500 m Row 15-9-6 Hang Power Cleans Burpees over bar 500 m Row…

WODMetcon (Time)Partner Work 5 Rounds 400m Run 20 Wall Balls 20/14 10 Hang Power Clean 135/95 10 Ring Dips 20 CFSU You Go I Go…

WODWeightliftingSumo Deadlift (5x8)Romanian DeadLift (RDL) (6x5)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 200m Run 15 KBs Russian 70/53 10 Cal Bike 15 CFSU

WODMetconKettle Bell Fight (3 Rounds for reps)3 Rounds KBS CFSU KB SDHP Burpees Goblet Squats RXed 53/44 0ne Minute of Each exercise 2 Minute Break…

WODMetcon (Time)21 Pull ups 21 Box jumps 24/20 21 Thrusters 95/65 800m Run 15 Pull ups 15 Box jumps 15 Thrusters 800m Run 9 Pull…

WODMetcon (Weight)10 Round EMOM MIN 1: 5 Power Snatch 115/85 MIN 2: 6 Front Rack lunge ea leg 115/85 MIN 3: 15 Cal Row MIN…