wods

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

WODWeightliftingPush Press (7x5)Metcon (Time)4 Rounds 5 Push press 135/95 15 CFSU 5 HSPU 15 Back squat 135/95

WODMetcon (AMRAP - Rounds and Reps)40 Min AMRAP 7 Hang power cleans 155/105 21 Box jumps 24/20 3 Wall walks 7 Front Squats 155/105 21…

WODMetconBarraza (AMRAP - Rounds and Reps)18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant…

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

WODWeightliftingBench Press (7x7)Metcon (Time)4 Rounds 250m row 25 Wall Balls 20/14 25 Push ups

WODWeightliftingPower Snatch (6x3)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 5 Power Snatch 95/65 10 Burpees over bar 200m Run