Warm-up 2:00 bike, row, ski 3 sets: 10 PVC lunges10 Sit-ups20 ring rows Strength/skill Snatch 3-3-3-3 80% WOD For time: 75 air squats25 V-ups50 step-ups 20″25 V-ups75 air squatsRead More
Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 jump rope10 Pineapple pickers10 Ring rows Strength/skill Back squat 5 75%4 80%4 85%4 85% WOD Five rounds for time of: 10 pull-ups10 Single-DB push presses 50/3520 Double-unders Split between arms as neededRead More
Warm-up 4:00 bike, row, ski 3 sets: 10 Squats10 Ring rows10 Sit-ups WOD Teams of two, alternate full rounds for 20 minutes: 15 KBS 53/3510 Wall balls 20/14Read More
Warm-up 2 minute bike, row, ski then… 3 sets: 10 Sampson lunges5 Strict pull-ups/10 ring rows20 Mountain climbers Strength/Skill 5 Sets: Clean x 3 reps @ 75% WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can...Read More
Warm-up 2 minute bike, row, ski then… 3 sets: 20 Banded pull aparts10 PVC pass through lunges:20 Bar hang 10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 75% WOD Every 4 minutes for 20 minutes (5 sets): 8 Toes-to-bar8 Front squats 115/758 Burpees over the bar score = slowest setRead More
Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 Sampson lunges10 Dynamic scorpions10 Banded triceps extensions Strength/Skill 4 Sets: 100 Meter Dball carry x 100 metersDips x 5-10 reps WOD Four rounds for time: 400 Meter run25/20 Push-upsRead More
