Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS hold or plank50′ skipping high knees Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Ring push-ups5 Weighted strict pull-ups WOD 4 Rounds for time: 15 Row or ski, calories10 Front squats 155/105 Hybrid conditioning (10:30) Every 3:00, for 30...Read More
WOD Teams of two, for time: 400 Meter Run40 Pull-ups50 Burpees40 Deadlifts 225/155400 Meter Run40 Deadlifts50 Burpees40 Pull-ups400 Meter Run -Run together, one person works at a time to split all the other repsRead More
Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows5-10 Push-ups Strength/skill 3 Sets: 100 Meter farmer carry10-15 Dips10 Supine barbell rows WOD 14 Minute AMRAP: 2,000 Meter row or ski Then, with the remaining time 5 Push press 135/9510 Box jumps or step-ups 24/20Read More
Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Bar hang100 Meter waiter/suitcase carry Strength/skill 5 Sets: 2 Power cleans + 2 Front squats Build throughout WOD For time: 30 Cal bike200 Meter D-ball carry 100/7030 Toes-to-bar Hybrid Conditioning (5:30) For time: 5K rowRead More