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
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
