Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges10 Sit-ups:15 HS or plank hold Strength/Skill 4 sets, not for time: Alternating pistols x 12Ring push-ups x 10V-ups or Tuck-ups x 10 WOD 3 Rounds for time: 15 DB Hang power cleans 50/3520 Walking lungesRead More
Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side:20 Front leaning rest on rings Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts Compare to 1/31/2024...Read More
WOD Teams of two 400 Meter runGround to Overhead 135/95 400 Meter runRow calories 400 Meter runBike calories 400 Meter runSki calories – One partner runs while the other completes max reps/calories. Athletes switch when the runner returns. Each partner will run on each set.Read More
Warm-up 2:00 Bike, row, ski 3 sets: Halo monster walk x 5/sideMountain climbers x 10Inchworms x 3Air squat x 10 Strength/Skill Back squat 5-3-3-2-2-1-1-1 15 minutes to complete WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin....Read More
Warm-Up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers:15 Dynamic pigeon10 Ring rows Strength/Skill Deadlifts 10-8-6-4 @20X1 WOD 12 Minute AMRAP:Max calories on any machine– Every 2:00, including 0:00, complete 8 dumbbell up downs 50/35Read More
Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges20 Banded pull-aparts:15 Bar hang 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill 5 Sets: Hang Snatch x 3 reps, weight by feel WOD Complete 4, 3 Minute AMRAPs: 250 Meter Row or ski10 Front...Read More
Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill Push press 3-3-3-3 @85% WOD For time: 100 Double-unders20 Hang power cleans 135/9520 Burpees over the bar50 Double-unders10 Hang power cleans 135/9510 Burpees over the barRead More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts3 Lunge matrix/side Strength/skill Pause front squat 5-5-5-5 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/25/2024Read More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Squats100 Meter jog WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 400 Meter run40 OH Plate lunges 45/2520 Plate burpees800 Meter row Run togetherRead More
