Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Front squat 12 minutes to build to a heavy single. WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 1/8/2024Read More
Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Ring rows10 Sit-ups:15 Bar hang WOD 5 Rounds, not for time: Bench press x 3D ball carry x 100 metersBarbell row x 8OH plate sit-ups x 10Read More
Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Walking lunges:15 HS or plank hold10 Sit-ups Strength/Skill 4 sets, not for time: HS walk x 50′ or wall walk x 3Dips x 10V-ups or Tuck-ups x 10 WOD For time: 50 Calorie bike50 Calorie ski800 Meter runRead More
Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 4-4-4-4-4 70% WOD For time: 1,000 Meter Row or ski15 Hang power cleans 155/10575 Double-unders500 Meter Row or ski10 Hang power cleans 155/10550 Double-undersRead More
Strength/skill Clean 3-3-3-3-3 65% WOD Teams of two, 18 minute AMRAP: 400 Meter Run5 Burpees10 Wall balls15 Double-unders One partner completes the run while the other completes the work, then alternate.Read More
Warm-Up 2 Minute Bike or Row 3 Sets: :30 Ring rows:15 Rest:30 Mountain climbers:15 Rest:30 Push-ups:15 Rest WOD 5 Rounds, not for time: 5 Bench press100 Meter farmer carryHS hold x max time10 Barbell rowsRead More
