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: 5-10 Strict HSPU or 5 unsupported BB press8 DB rows/arm -Try to increase weight/resp from last week WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-undersRead More
Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 Pineapple pickers Strength/skill Back squat 6-6-6-6-6 65% WOD 3 Rounds for time: 500 Meter row or ski10 KBS 70/5312 Pull-upsRead More
Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats20 Mountain climbers5 Bottoms up KB press WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|20 Sit-upsStation 2|12/10 Calories of Assault BikeStation 3|100 Meter Suitcase Carry + Waiter’s Carry(switch at 50)Station 4|12 KB goblet reverse lungesRead More
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
