Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Walking Lunges10 Mountain Climbers Strength/Skill 4 Sets: Alternating Pistols or Lunges x 12 RepsOverhead Plate Sit-ups x 12 WOD 15 Minute AMRAP: 1,500 Meter Row Then, with the remaining time… 5 Toes-to-Bar10 Push-ups15 Air SquatsRead More
Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Monster Walks10 Mountain Climbers Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 KBS 53/3510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 setsRead 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@75%3@80%2@85%1@903@80% WOD Teams of two, one person working at a time… Complete 2 Rounds For Time: 1,000 Meter Row40 Hang Power Cleans 135/9520 Push JerksRead 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 3-3-3-3-3 OR Front Squat 3-3-3-3-3 WOD Every 2 Minutes For 10 Minutes (5 Sets): 7 Power Snatches*10 Burpees Over the Bar *Choose a weight which you can complete all five sets unbroken.Score = slowest setRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Sit-Ups:20 Bar Hang20 Single Unders20 Banded Pull Aparts WOD Complete For Max Reps: 2:00 Bench Press 135/95Rest 2:002:00 Row For CaloriesRest 2:002:00 Double-UndersRest 2:002:00 Ski For CaloriesRest 2:002:00 Toes-to-BarRead More
Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Skipping High Knees10 Mountain Climbers Strength/Skill 4 Sets: HS Hold x :30 or Freestanding x 3 attemptsOverhead Plate Sit-ups x 10 WOD Complete the Following for Time: 400 Meter Run50 Air Squats10 Walking Lunges400 Meter Run40 Air Squats20 Walking Lunges400 Meter...Read More
