Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Ring Rows WOD In teams of two with one person working at a time, complete the following for time: 100 Calorie Row100 Wall Balls100 Calorie Bike100 Calorie RowRead More
Warm-Up 3 Sets: 5 Cal Bike or Row 10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 80% Reset between reps as needed WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 4/21/2020Read More
Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Sit-ups10 Mountain Climbers WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead20 Plate Rows Compare to: 7/31/2021Read More
Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Push Press 5-3-3-2-2-1-1 Build To a Heavy Single WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 2/10/2020Read More
Warm-Up 3 Sets: 100 Meter Jog10 lunges:20 Plank Hold10 Sit-Ups WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 5 Strict HSPU or Seated DB Press (35/25)10 Goblet Squats 53/3510 Alternating Pistols or Reverse Lunges10 KBS 53/355 Box Jumps 24/20 Example: Partner 1 completes...Read More
Warm-Up 3 Sets: 100 Meter Jog:30 Plank10 Lunges10 Mountain Climbers WOD Complete the Following For Time: 400 Meter Farmers Carry 70/5330 Sit-UpsRun 1 Mile30 Sit-UpsRow 55 Calories or Bike 50 Calories 27 Minute Time CapRead More
Warm-Up 3 Sets: 20 Cal Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Lunges10 Mountain Climbers WOD EMOM for 24 Minute (8 Sets): Minute 1 – DB Box Step-Overs x 8 Reps 45/25 20″Minute 2 – Supine Barbell Row x 6 RepsMinute 3 – Strict Pull-Ups x 5-7 RepsRead More
