Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges:20 bar hang10 Ring rows Strength/Skill 5 Sets: Snatch x 3 reps WOD For time: 50 calorie bike400 meter med-ball run 20/14400 meter single famer carry 53/35200 meter double farmer carryRead More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 halo monster walks10 goblet squats10 ring rows:30 plank or hs hold Strength/Skill Back squat 14 Minutes to build to a heavy single or work on technique WOD 15 Minute AMRAP: 8 Pull-ups10 KB Goblet squats 53/3512 KBSRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Moutain Climbers Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row or ski Then, 3 Rounds.. 15 Push press 95/6515 Burpees Over the BarRead More
Strength/Skill Clean 4 Sets: 3 @ 85% WOD Teams of two, for time: 4 power cleans 155/10550 calorie bike or ski8 power cleans50 calorie bike or ski12 power cleans50 calorie bike or ski16 power cleans50 calorie bike or ski20 power cleansRead More
Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges3 Inchworms10 Goblet squats WOD Every 1:30 for 12 minutes 5 Front squats from the rack weight by feel | Rest 5 minutes | Every 1:30 for 12 minutes 1 Snatch2 Hang snatch4 Burpees over the bar Snatches can be performed power or full....Read More
Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD 10 Minute AMRAP: 5 DB Up-downs 50/355 DB Deficit push-ups5 DB Hang Power cleansRead More
Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 Sampson lunges10 DB strict press:20 Plank or HS hold Strength/Skill D-ball carry x 100 metersStrict HSPU or seated BB press x 5 WOD 3 Rounds for reps: 1:00 Bike for caloriesRest :301:00 Push press 75/55Rest :301:00 Sit-upsRest :30Read More
