Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3@70%3@75%3@80%2@85%1@90% WOD For time: 30 Cal bike100 Meter D-ball carry 100/7050 KBS 50/35400 Meter runRead More
Warm-up 2:00 bike, row, ski 3 sets: 10 Walking lunges20 Mountain climbers3 Inchworms Strength/Skill 4 Sets, not for time: L-hang x max timeBroad jump x 3Handstand hold x :30 WOD 4 Rounds for time: 500 Meter Row or ski10 Front squats10 Burpees over the barRead More
Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 7 Minute AMRAP: 2...Read More
Warm-up 2:00 bike, row, ski 2 sets: Jump Rope x 60 secondsDumbbell Waiter’s Carry x 50ft per armPallof hold x 30 seconds per side WOD Every 2 minutes, for 40 minutes (4 sets) for max reps of: Station 1 – 60 seconds of Dumbbell Floor PressStation 2 – 60 seconds of Banded Overhead Triceps ExtensionsStation...Read More
Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Reverse lunges50′ Skipping high knees Strength/Skill Back squat 5-5-5-5-5 70% WOD Complete the Following For Time: 800 Meter Run Then, 21-15-9 Deadlifts 225/155Box Jumps or Step-Ups 24/20 Compare to: 6/9/2024Read More
Strength/Skill Clean 3-3-3-3 85% WOD Teams of two, alternate movements for 16 Minutes: 5 Front Squats 165/1105/3 Strict Pull-ups100 Meter run10 Push-ups20 Double-undersRead More
Warm-up 3 sets: 250 Meter row or ski10 Ring rows3 Inchworms Strength/Skill 4 Sets, not for time: L-hang or Tuck Hang x max timeDips x 5-10 repsV-ups or tuck-ups x 10 WOD Complete 2 sets for max reps: 3:00 Row or ski2:00 DB Man makers 50/351:00 Pull-ups No rest between movements or roundsRead More
Warm-up 3 sets: 250 Meter row or ski10 Goblet squats:15 Bar hang20 Mountain climbers WOD EMOM for 24 Minutes Station 1|Power clean + 2 Hang power cleansStation 2|Farmer carry x 100 metersStation 3|Wall-balls x 10-15 repsRead More
Warm-up 2:00 bike, row, ski 3 sets: 5 Seated DB press20 Banded pull aparts10 Mountain climbers100 Meter jog Strength/Skill Push Jerk 3-3-3-3-3 85% WOD Complete 4 rounds: 3 Minute AMRAP 200 Meter run15 Push press 95/65Burpees over the bar x max reps2 Minute restRead More
