Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows:15 Bar hang Strength/Skill Push press 4-4-4-4-4 80% WOD 12 Minute AMRAP: 400 Meter run14 Alternating DB snatch 50/3510 Burpees over DBRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Back squat 4-4-4-4-4 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to:6/4/2024Read More
WOD For time with a partner: 100 walking overhead plate lunges 45/2575 burpees to a plate1:00 accumulated hang from a pull-up bar800 meter weighted run together 45/251:00 accumulated hang from a pull-up bar75 burpees to a plate100 walking overhead plate lunges– One partner works on the hangs, burpees, and overhead lunges, while the other rests.–...Read More
Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 75% WOD Two rounds for time: 25 Calorie row or ski800 Meter Run15 Toes-to-barRead More
Warm-Up 2 Minute Bike or Row 3 Sets: :15 Jump rope20 Mountain climbers100 meter single arm farmer carry Strength/Skill Every 4 minutes, for 16 minutes (4 sets) for quality: 100 Meter D-ball carry3 Wall walks WOD Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Bike60 Double-UndersRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD 4 Rounds for time: 15 Pull-ups25 KBS 53/35Read More
