Warm-Up 3 Sets: 10 Reverse Snow Angels10 Reverse Lunges10 Dynamic Scorpions WOD Complete the following, increasing in weight each EMOM. Rest 2 minutes between each EMOM to add weight. EMOM for 5 Minutes: High Hang Snatch x 3 Reps EMOM for 5 Minutes: Hang Snatch x 2 Reps EMOM for 5 Minutes: Snatch x 2...Read More
Warm-Up 3 Sets: 10 Monster Walks (5 left, 5 right)10 Reverse Lunges10 Dynamic Scorpions Strength/Skill Complete 5 Sets: Back Squat x 4 Reps @22X1Single-Arm DB Rows x 5 Reps, each arm WOD Complete 4 Sets, Not for Time: Dips 5-10 RepsBanded Leg Curls x 20 RepsMedicine Ball Sit-Ups 15 x RepsRead More
Warm-Up 3 Sets: 10 Pineapple Pickers:20 Plank:15 Bar Hang WOD Complete the Following For Time: 50 DB Deadlifts 50/3540 Burpees30 Pull-UpsHill RunRead More
Warm-Up Tabatta Row WOD Complete the Following for Time 500 Meter Row24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees Over the Rower500 Meter Row12 Alternating DB Hang Clean to Push Jerk12 Burpees Over the Rower500 Meter Row8 Alternating DB Hang Clean to Push Jerk8 Burpees Over the RowerRead More
Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Complete 5 Sets: Back Squat x 6 Reps @22X1Single-Arm DB Rows x 6 Reps, each arm WOD Complete the Following for Time: 400 Meter Farmer Carry 70/53 Compare to: 2/20/2020Read More
Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar Hang20 Banded Pull-aparts WOD Octopi Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups5/3 Strict HSPU20 Sit-Ups Then, Hill Run Dungeness Complete the Following for Time: 5 Rounds: 5/3 Strict Supine Pull-Ups7 DB Strict Shoulder Press 45/3020 Sit-Ups Then, Hill RunRead More
Please take a minute to vote for us in this year’s Best of South Kitsap for best Fitness Center and best Trainer. You can vote here: Best of South Kitsap Voting Warm-Up 250 Meter Row Then… 3 Sets: 5 High Hang Power Clean w/bar5 Front Squats5 Strict Shoulder Press Strength/Skill Dungeness Complete 4 Sets: 2...Read More
