Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold8 Reverse Snow Angels WOD 18 Minute AMRAP: 5 Toes-to-Bar5 Hang DB Snatch, Right Arm 50/355 Hang DB Snatch, Left Arm10 Alternating PistolsRead More
Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: 10 Pineapple Pickers10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 10-8-8-6-4 Try to increase weight from last week. WOD 10 Minute AMRAP: 3 Power Cleans 195/130100 Meter Run5 Burpees100 Meter RunRead More
Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD Complete the Following For Time: 21-15-9-6-3 Thrusters 95/65Row or Bike for CaloriesRead More
Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers:30 Plank Hold:15 Bar Hang WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-Ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the...Read More
Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:15 Bar Hang Strength/Skill Complete 7 Sets: Snatch from just below the knee + Snatch Weight by Feel WOD Complete the Following For Time: Bike 55/50 Calories400 Meter Farmer Carry 70/53 Compare to: 7/8/2021Read More
Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers5 Bottoms-up KB Press10 Air Squats WOD 50 Calorie Bike or Row50 Sit-Ups50 Single Arm DB Thrusters 50/35 (switch arms as needed)50 Sit-Ups50 Box Step-Ups 50/35 DB; 24/20″ Box (hold DB anyway you like) 20 Minute Time CapRead More
Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: 10 Pineapple Pickers10 Sit-Ups50 Meter Skipping High Knees50 Meter Running High Knees Strength/Skill Deadlift 12-10-8-6-4 Weight by feel WOD Complete 5 Rounds For Time: 5 Power Cleans 185/12510 Burpees Over the BarRead More
