Category

WOD
Strength/Skill 5 sets: Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two 15 Minute AMRAP: 400 Meter run5 Pull-ups10 Burpees20 Lunges One partner runs while the other completes as man reps of the movents as possible, then alternate.
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Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows3 Inchworms Strength/Skill 5 sets: Snatch 3@70%3@75%2@80%1@85%3@70% WOD 4 sets: :30 DB hang squat clean 50/35:30 rest:30 Row, calories:30 rest:30 Hand release push-ups:30 rest
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Warm-up 2:00 bike row ski 3 sets: :20 plank10 Pineapple pickers5 bottoms up KB press Strength/Skill 6 Turkish get-up or Turkish sit-up:30 HS hold3 High box jumps WOD 5 Rounds for time: 5 Deadlifts 275/19020 Sit-ups30 Double-unders
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Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold:15 Bar hang:20 Plank or HS hold Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD 8 Minute AMRAP: 10 Push press 95/6525 Air squats
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Warm-up 2 minute bike, row, ski then… 2 sets: 10 Pineapple pickers:15 Bar hang:20 Plank or HS hold WOD Every 5 minutes, for 40 minutes (2 sets): Station 1 – 35/30 Calorie bikeStation 2 – 20 Burpeee pull-upsStation 3 – 800 Meter skiStation 4 – 100 Meter d-ball carry 70/53
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Warm-up 2 minute bike, row, ski then… 2 sets: 200 Meter jog10 Pineapple pickers10 Ring rows:20 Squat hold Strength/Skill Front squat 12 Minutes to build to a heavy single or work on technique WOD For time: 1,000 Meter row or ski50 KBS 53/35800 Meter run
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Strength/Skill 5 sets: Clean 3 75%2 80%1 85%1 90%3 75% WOD Teams of two, one person working at a time Medince ball run to gazeebo 20/1430 Push press 95/6520 Burpees30 Push Press80 Calorie bike
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Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows Strength/Skill 5 sets: Snatch x 2 reps @ 80% WOD 4 sets: :30 Paralette pass throughs:30 rest:30 Ski, calories:30 rest:30 Toes-to-bar:30 rest
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Warm-up 2:00 bike row ski 3 sets: :20 plank:20 bar hang5 bottoms up KB press Strength/Skill 6 Turksih get-up or turkish sit-up:30 HS hold3 Broad jumps WOD 3 Rounds for time: 10 Hang power cleans25 Sit-ups400 Meter run
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Strength/Skill Bench press 5-3-2-1-1-1 WOD For time: 20 Burpees50 Double-unders40 Back squats 135/9550 Double-unders20 Burpees
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