Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows:15 Bar Hang10 Reverse Lunges WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 50′ DB Lunge 50/3510 Pull-Ups8 Calorie Ski or BikeRead More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows5-10 Push Ups:15 Bar Hang WOD EMOM For 24 Minutes Station 1 – 5 Strict HSPU or Push Press 115/75Station 2 – :30 Bike for CaloriesStation 3 – 20 Plate Rows 45/35 Score = Bike CaloriesRead More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Goblet Squats10 Pineapple Pickers10 PVC Pass Throughs:15 Bar Hang Strength/Skill Snatch 3-3-3 @ 80% WOD Complete the following for time: 21-15-9 Front Squat 95/65Calorie Row or SkiRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 20 Single Unders20 Banded Pull Aparts10 Goblet Squats:15 Hollow or Tuck Hold Strength/Skill 4 Sets: 3 Push Press + 3 Push Jerk – build throughout WOD 14 Minute AMRAP: 15 Straight Leg Sit-Ups15 Air Squats20 Double-unders Compare to: 1/29/2020Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 5@70%4@75%3@80%3@85%2@90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 9/12/2022Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Reverse Lunges5 Bottoms Up KB Press10 Shoulder Taps Strength/Skill 5 Sets: 3 Snatch @75% WOD Complete the following for time: 40/35 Calorie Bike25/20 Push-Ups40 Single DB Box Step-ups 50/35 20″25/20 Push-UpsRead More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 3 Inchworms10 Pineapple Pickers10 Sit-Ups:30 Bar Hang Strength/Skill Complete 4 Sets, not for time: HS Hold or Plank Hold x :15 – :30Medicine Ball Sit-Ups x 15 Reps WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Goblet Squats10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 12-10-8-6 @20×1 (2 seconds down, touch-n-go, 1 second rest top) WOD Complete the Following For Time 1,000 Meter Row50 Wall Balls 20/14Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press 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 WOD Complete 4 Rounds For Time: 200 Meter Run7...Read More
