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
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