Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks20 Ring Rows Strength/Skill Overhead Squat or Front Squat 12 Minutes to build to a heavy single WOD 12 Minute AMRAP: 5 DB Snatch, Right Arm 50/355 DB Snatch, Left Arm10 Single DB Box Step-Ups 20″15 Sit-UpsRead More
Have a minute? Help us out by leaving a Google review at this link: Click here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang10 Ring Rows10 Pineapple Pickers:15 Tuck or Hollow Hold Strength/Skill Three Sets, Not For Time: Rope Climbs x 1-3 RepsHandstand Hold or Plank Hold x :30Superman Hold x...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels20 Banded Pull-aparts5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row or 400 Meter Ski20/17 Push-Ups -Score = slowest of the 4...Read More
Strength/Skill Clean 2-2-2-2-2 Weight by feel WOD Teams of two, one person working at a time: 4 Minute AMRAP: Ground-to-Overhead 135/95 Rest 1 Minute 4 Minute AMRAP: Bike for Calories Rest 1 Minute 4 Minute AMRAP: Burpee Pull-UpsRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks Strength/Skill Complete 5 Sets: Overhead Squat x 2 Reps, Weight by feel OR Front Squat x 2 Reps, Weight by feel WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang10 Ring Rows10 Pineapple Pickers:15 Tuck or Hollow Hold Strength/Skill Four Sets, Not For Time: Strict Weighted Pull-Ups x 3-5 RepsHandstand Hold or Plank Hold x :30Superman Hold x :30 WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to : 11/10/2022Read More
Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill Bench Press 7-5-3-2-2-1 Build to a heavy single WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 12/8/2022Read More