Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank10 Samson lunges Strength/Skill 4 sets: Single arm KB Front rack carry x 100mHS hold x :30Alternating pistols x 12 reps WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 3/28/2024Read More
Warm-up 2:00 bike, row, ski 3 sets: 10 Sit-ups:15 Bar hang20 Banded pull aparts5 Calorie row or ski WOD 5 Rounds, not for time: 10 Bench press10 Toes-to-bar10 DB Reverse lunges 50/35 each arm10 DB Rows each armRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Back squat 10-10-10 WOD For time: 21-15-9Pull-upsDB clean and jerk/right arm 50/35DB clean and jerk/left armRead More
7/5 Schedule – 8:30 9:30 3:30 Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time CapRead More
Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges5 Bottoms up KB press20 Banded pull aparts Strength/Skill Snatch 3-3-3-3-3 75% WOD 3 Rounds for time: 20 Hang power cleans 95/6520 Front Squats 95/6520 Double-unders 11 Minute time capRead More
Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 4-4-4-4-4 75% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. Compare to: 5/28/2024Read More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Front squat 12 minutes to build to a heavy single. WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 1/8/2024Read More
Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Ring rows10 Sit-ups:15 Bar hang WOD 5 Rounds, not for time: Bench press x 3D ball carry x 100 metersBarbell row x 8OH plate sit-ups x 10Read More
