Warm-Up 3 Sets: 100 Meter Jog20 Mountain Climbers10 Air Squats WOD 20 Minute AMRAP: 20 Calorie Bike or Row10 Single Arm DB Push Press, Right Arm 50/3510 Single Arm DB Push Press, Left Arm400 Meter RunRead 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 Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute...Read More
Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:10 BAr Hang Strength/Skill Snatch EMOM For 10 Minutes High Hang + Above Knee – 60% WOD Complete the Following For Time: 400 Meter Farmers Carry 70/53Run 1200 Meters (3 x 400)Read More
Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold or HS Hold10 Reverse Lunges Strength/Skill Complete 4 Sets, Not For Time: Strict Weighted Pull-Ups or Strcit Pull-ups x 3 RepsStrict HSPU x 5-10 Reps or Seated Barbell Press x 5 repsAlternating Pistols or Alternating Step-Downs x 10 Reps WOD “Jackie” 1,000 Meter...Read More
Warm-Up 3 Sets: 200 Meter Jog10 Pimeapple Pickers:30 Plank Strength/Skill Power Clean 2-2-2-2-2-2 Weight by feel WOD 10 Minute AMRAP: 3 Hang Power Cleans 185/1256 Burpees Over the Bar18 Air SquatsRead More
WOD You choose the Following For Time: Row 5K Or Run 5K* * 5K run is through downtown to the end of the Annapoilis ferry parking lot, just past Whiskey Gulch and back.Read More
Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 3 Reps @ 23X1 WOD Complete the Following For Time: Bike 55/50 Calories800 Meter RunRead More
