Warm-Up 400 Meter Run Then, 3 Rounds: 20 Mountain Climbers:20 Bar Hang10 Pineapple Pickers10 Sit-Ups Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD Complete the following for time: 50 Calorie Row30 Bench Press 135/95400 Meter Farmer Carry 70/5330 BurpeesRead More
Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 5-5-5-5 OR Front Squat 5-5-5-5 WOD Complete 5 Sets For Max Reps: :30 Wall Balls 20/14Rest :30:30 Hang Power Cleans 115/75Rest :30Read More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :20 Bar Hang:20 Front Leaning Rest Rings50′ Skipping High Knees10 Sit-Ups Strength/Skill 3 Sets: Dips or Ring Dips x 7-10Supine Barbell Rows x 6Tuck-Ups or V-Ups x 15 WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 5/16/2022Read More
Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD Complete 2 Rounds Fro Max Reps: 1:00 DB Man Makers 50/351:00 Rest1:00 Double-Unders1:00 Rest1:00 Bike For Calories1:00 Rest Score = DB MM, DU, CaloriesRead More
Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@65%3@70%3@75%3@80%3@75% WOD Teams of two, one person working at a time, 20 Minute AMRAP: 20 Deadlifts 225/15540 Pull-Ups60 BurpeesRead More
Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 7-7-7-7 OR Front Squat 7-7-7-7 WOD 10 Box Jumps or Step-Ups 24/2020 Hang Power Snatch 75/5510 Box Jumps or Step-Ups40 Alternating DB Snatch 50/3510 Box Jumps or Step-Ups800 Meter RunRead More
Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows20 Banded Pull-Aparts:20 HS Hold or Plank WOD EMOM 21 Minutes (7 Sets): Minute 1 – Bench Press x 8 RepsMinute 2 – Single Arm DB Row x 8 Reps Each ArmMinute 3 – Farmer Carry x 100 MetersRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :20 Bar Hang:20 Front Leaning Rest Rings50′ Skipping High Knees10 Sit-Ups Strength/Skill 3 Sets: Dips or Ring Dips x 5-10Strict Supine Pull-Ups x 5-10Tuck-Ups or V-Ups x 10 WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 RestRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press10 Halo Squats10 Moutain Climbers Strength/Skill Shoulder Press 10@55%8@60%6@65%4@70%4@75% WOD Complete the Following For Time: 1,000 Meter Row Then, 3 Rounds.. 15 Thrusters 95/6515 Burpees Over the BarRead More
