Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold20 Banded pull-aparts5 Seated strict DB press Strength/Skill 5 Sets, not for time: 5 Strict HSPU or unsupported BB press10 DB rows/arm WOD 15 Minute AMRAP: 500 Meter row or ski12 Pull-ups8 Shoulder-to-overhead 115/75Read More
Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 KB deladlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DBRead More
WOD Teams of two, 18 minute AMRAP: 400 Meter run or 500 meter row3 Shoulder-to-overhead 135/956 Pull-ups12 Air squats One partner runs/rows while the other completes as many rounds of the work as possible, then alternate.Read More
Holiday schedule: Thursday | 9:30 Friday | 8:30 Sweat, 9:30, 3:30 Saturday | 8:30, 9:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes...Read More
Warm-up 2:00 bike, row, ski 3 sets: 10 Ring rows10 Strict DB presses10 Halo goblet squats Strength/skill Front squat 12 minutes to build to a heavy single WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 4/1/2024Read More
Warm-up 2:00 Bike, row, ski 3 sets: :15 Bar hang10 PVC pass-through lunges3 Inchworms10 Ring rows Strength/Skill 6 Sets: High hang snatch x 3 reps 50-60% WOD EMOM for 18 Minutes (6 sets): Staion 1|Bench press x 5Staion 2|Farmer carry x 100 metersStaion 3|DB manmakers x 3Read More
