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
Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Sampson lunges10 Pineapple pickers10 Ring rows Strength/Skill Back squat 6-6-6-6-6 65% WOD 10 Minute AMRAP: 10 Toes-to-bar15 KBS 53/3520 KB Box step-ups 24/20″ box -Use a single KB for step-ups.Read More
Strength/Skill Clean 3-3-3-3-3 80% WOD Teams of two, alternate full rounds to cpmplete a 15 minute AMRAP: 3 Front squats 155/1056 Burpees9 KBS 53/35Read More
