Category

WOD
Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 HS or plank hold20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @70% WOD Every 4:00 for 16 minutes (4 sets): Row or ski 500 metersPush-ups x max reps Score = # of push-ups
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Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster walks20 Banded pull-aparts10 Ring rows Strength/Skill Back squat 6-6-6-6 @75% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-ups Compare to: 6/20/2022
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WOD Teams of two, alternate movements: 20 Minute AMRAP 100 Meter run2 Power cleans 185/1253 Strict HSPU4 Burpee pull-ups5 Box Jumps or step-ups 24/20
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Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 PVC pass through lunges:15 Bar hang:15 Plank or HS hold Strength/Skill Overhead squat or front squat 3-3-3-3 weight by feel WOD 15 Toes-to-bar400 Meter run21 Thrusters 75/55400 Meter run21 thrusters400 Meter run15 Toes-to-bar
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Warm-up 400 meter jog then, 3 sets: :30 Single-unders10 KB Deadlifts10 DB Strict press10 KB Goblet squats Strength/Skill Tempo deadlifts 6-5-4-3 @ 20X1 WOD 5 Rounds for time: 7 Power snatch 95/6514 Sit-ups21 Double-unders
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Warm-up 2:00 bike, row, ski then, 3 sets: 100 Meter jog3 Inchworms10 Sit-ups10 Walking lunges WOD EMOM 24 minutes for max reps/time: Min. 1 | Wall walks x 3Min. 2 | Paralette pass-throughs x 5Min. 3 | DB Box Step-ups x 10 45/30 20″Min. 4 | Bike x :30 for max cals– Score is total...
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Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 Bar hang20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @65% WOD Every 3:00 for 12 minutes (4 sets): Row or ski 250 metersStrict pull-ups x 7/5 reps Score = slowest set
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Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Back squat 6-6-6-6 @70% WOD On a 15:00 clock: 40 Burpees over the bar40 Wall balls 20/14800 Meter runMax-reps hang squat cleans in the remaining time 155/95
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Strength/Skill Clean 12 Minutes to build to a heavy single WOD Teams of two, one person working at a time, complete the following: 50 Burpee pull-ups800 Meter medicine ball run 20/1450 Burpee toes-to-bar400 Meter medicine ball run50 Burpee DB deadlifts 50/35
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Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC overhead squats:20 Palloff hold20 Mountain climbers Strength/Skill Overhead squat or front squat 5-5-5-5 weight by feel WOD Complete 4 sets for max reps: :30 Alternating DB snatches 50/35Rest :30:30 Single DB reverse lungeRest :30:30 DB facing burpeesRest :30 Hold DB anyway you choose during lunges
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