Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5 Strict HSPU or unsupported barbbell pressL-Pull-up x max reps5 Single arm DB row WOD For time: 1,000 Meter row20 Deadlifts 275/190800 Meter runRead More
Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Reverse lunges10 Mountian Climbers20 Banded pull aparts Strength/Skill Back squat 5-5-5-5-5 75% WOD 3 Rounds for time: 9 Hang power cleans 95/6512 Thrusters15 Burpees over the barRead More
Strength/Skill Clean 3@70%3@75%3@80%2@85%1@90% WOD Teams of two, alternate movements for 15 Minutes: 3 Ground to Overhead 135/9510 Wall balls 20/145 C2B Pull-upsRead More
Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3@70%3@75%3@80%2@85%1@90% WOD For time: 30 Cal bike100 Meter D-ball carry 100/7050 KBS 50/35400 Meter runRead More
Warm-up 2:00 bike, row, ski 3 sets: 10 Walking lunges20 Mountain climbers3 Inchworms Strength/Skill 4 Sets, not for time: L-hang x max timeBroad jump x 3Handstand hold x :30 WOD 4 Rounds for time: 500 Meter Row or ski10 Front squats10 Burpees over the barRead More
Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 7 Minute AMRAP: 2...Read More
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
