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
Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Walking lunges:15 HS or plank hold10 Sit-ups Strength/Skill 4 sets, not for time: HS walk x 50′ or wall walk x 3Dips x 10V-ups or Tuck-ups x 10 WOD For time: 50 Calorie bike50 Calorie ski800 Meter runRead 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 70% WOD For time: 1,000 Meter Row or ski15 Hang power cleans 155/10575 Double-unders500 Meter Row or ski10 Hang power cleans 155/10550 Double-undersRead More
