Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every :90 for 27 minutes (6 sets): Station 1 – Deadlift x 5Station 2 – Burpees over the bar x 12Station 3 – Farmer carry x 100 meters 70/53 -Choose a DL weight which is challenging but can be...Read More
WOD Teams of two, one person working at a time: 400 Meter D-ball carry 100/7050 Burpee pull-ups1,000 Meter row50 Calorie Bike400 Meter Farmers carry carry 70/53Read More
Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows3 Inchworms Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD For time: 20-15-10 Toes-to-barAlternating DB snatchRead More
Warm-up 2 minute bike, row, ski then… 2 sets: 50′ Walking lunges50′ Bear crawl50′ Running high knee50′ Skipping high knee Strength/Skill 3 Sets: 6 Turkish get-ups5-10 Strict pull-ups3 High box jumps WOD For time: 2,000 Meter row or ski30 Hang power cleans 155/10530 Alternating pistolsRead More
Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-undersRead More
Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every 2 Minutes for 30 minutes (5 sets): Station 1 – Deadlift x 7Station 2 – Run x 200 metersStation 3 – Bar hang x accumulate :30 -Choose a DL weight which is challenging but can be completed unbrokenRead More
Strength/Skill 5 sets: Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two 15 Minute AMRAP: 400 Meter run5 Pull-ups10 Burpees20 Lunges One partner runs while the other completes as man reps of the movents as possible, then alternate.Read More
