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CFNXNW
Strength/Skill 5 sets: Clean 3 75%2 80%1 85%1 90%3 75% WOD Teams of two, one person working at a time Medince ball run to gazeebo 20/1430 Push press 95/6520 Burpees30 Push Press80 Calorie bike
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Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows Strength/Skill 5 sets: Snatch x 2 reps @ 80% WOD 4 sets: :30 Paralette pass throughs:30 rest:30 Ski, calories:30 rest:30 Toes-to-bar:30 rest
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Warm-up 2:00 bike row ski 3 sets: :20 plank:20 bar hang5 bottoms up KB press Strength/Skill 6 Turksih get-up or turkish sit-up:30 HS hold3 Broad jumps WOD 3 Rounds for time: 10 Hang power cleans25 Sit-ups400 Meter run
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Strength/Skill Bench press 5-3-2-1-1-1 WOD For time: 20 Burpees50 Double-unders40 Back squats 135/9550 Double-unders20 Burpees
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WOD Every 5 minutes, for 40 minutes (2 sets): Station 1 – 35/30 Calorie bikeStation 2 – 15 D Ball to shoulder 100/70Station 3 – 800 Meter rowStation 4 – 200 Meter farmer carry 70/53
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Warm-up 2:00 bike, row, ski 3 sets: :15 Palloff hold/side:15 Bar hang5 KB press/side Strength Front squat 2-2-2-2-2 @22X1 WOD 10 Minute AMRAP: 30 walking lunges6 strict pull-ups5 KB push presses/arm 53/35
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Strength/Skill Clean 3-3-3-3-3 85% WOD Teams of two, one person working at a time, 15 Minute AMRAP: 20 Burpees10 Ground to Overhead 135/95
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Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 pvs overhead squats Strength/Skill 5 sets: Snatch x 3 reps @ 75% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 8/3/3023
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Strength 4 sets: 6 Supine barbell rows5 Paralette passthroughs:30 HS hold WOD Every :90 for 5 sets: Station 1 – 100 Meter D ball carry 100/70Station 2 – 3 Rope climbsStation 3 – 1:00 Max calorie ski
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Warm-up 3 Sets: 1:00 bike, row, ski10 Pineapple pickers10 Walking lunges10 Ring rows Strength/Skill Bench press 2-2-2-2-2-2 WOD For time: 21-15-9 Deadlift 225/155Burpee box jumps or step-ups 24/20
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