Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute...Read More
Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:10 BAr Hang Strength/Skill Snatch EMOM For 10 Minutes High Hang + Above Knee – 60% WOD Complete the Following For Time: 400 Meter Farmers Carry 70/53Run 1200 Meters (3 x 400)Read More
Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold or HS Hold10 Reverse Lunges Strength/Skill Complete 4 Sets, Not For Time: Strict Weighted Pull-Ups or Strcit Pull-ups x 3 RepsStrict HSPU x 5-10 Reps or Seated Barbell Press x 5 repsAlternating Pistols or Alternating Step-Downs x 10 Reps WOD “Jackie” 1,000 Meter...Read More
Warm-Up 3 Sets: 200 Meter Jog10 Pimeapple Pickers:30 Plank Strength/Skill Power Clean 2-2-2-2-2-2 Weight by feel WOD 10 Minute AMRAP: 3 Hang Power Cleans 185/1256 Burpees Over the Bar18 Air SquatsRead More
WOD You choose the Following For Time: Row 5K Or Run 5K* * 5K run is through downtown to the end of the Annapoilis ferry parking lot, just past Whiskey Gulch and back.Read More
Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 3 Reps @ 23X1 WOD Complete the Following For Time: Bike 55/50 Calories800 Meter RunRead More
Gyms are included in the latest mask requirement beginning this week. We ask that you wear a mask while inside the gym, but we also understand if you need to pull it down to breathe during the workout. We ask that you try your best helping us follow the rules which allow us to remain...Read More
