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Warm-up 2:00 bike, row, ski 2 Sets: 250 Meter row or ski10 Halo squats:20 Leaning rest on rings:15 Bar hang Strength/skill 4 sets, not for time: 5-10 Strict pull-ups/L-Pull-upsRing push-ups100 Meter Dball carry WOD For time: 30 Back squats 225/1552,000 Meter row or ski Hybrid conditioning (10:30) 20 Minute AMRAP: 250 Meter Row200 Foot Farmer Carry 70/53 250 Meter Ski100 Foot Plate Push (45/35lbs)100 Foot Overhead Plate Walking Lunge (45/35lbs)
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Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 10/15/2021
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Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Front Squat 5 70%5 75%3 80%3 85%3 85% WOD 5 Rounds for time: 20 Sit-ups10 Box jumps or step-ups 24/2010 Pull-ups
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WOD Teams of two, alternate full rounds, 20 minute AMRAP: 5 Deadlifts 225/1555 Burpees5 Pull-ups
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Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Plank shoulder taps20 Walking lunges10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD For time: 400 Meter farmer carry Then, 3 sets12 Box jumps or step-ups 24/20″12 DB Pull-throughs 50/35 Then, 40 Calorie bike
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