wods

WODWeightliftingSquat Clean (6x2)Hang Clean (6x1)Metcon (Time)4 Rounds 2 Hang Power Cleans 3 Squat Cleans 10 Ring Push ups 15 Cal Bike

WODMetcon (Time)4 Rounds 1000m 15 Burpees 15 T2B 15 DB Thrusters 30/20

WODMetcon (6 Rounds for reps)6 Rounds 20 Wall Balls 20/14 16 DB Snatch 60/40 8ea Arm 12 Pull ups 400m Run 6 Minutes to complete…

WODWeightliftingDeadlift (4x12)Sumo Deadlift (6x8)Metcon (Time)4 Rounds 20 cal bike 15 SDHP with KB 53/35 20 CFSU

WODMetcon10 Round EMOM Min 1: 3 Wall Walks Min 2: 8 T2B Min 3: 10 Box Jumps 24/20

WODMetcon (Time)6 Rounds 20 KBs 53/44 10 Clean to Over Head 135/95 400m Run 10 Parallette pass throughs

WODWeightliftingBench (8x7)Flat Bench Dumbbell Fly (5x12)Metcon (5 Rounds for reps)300m Row x 5 60 second rest

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (Time)4 Rounds 12 T2B 12 cal bike 12 Burpees

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 20 cal bike 10 DB Thrusters 20 CFSU 10 Devils press RX’ed 35/25

WODMetcon (Time)1 Mile Run 30 Squat Cleans 95/65 800m Run 20 Squat Cleans 95/65 1 Mile Run 30 Squat Cleans 95/65