Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees Strength/Skill Push Jerk 3-3-3-3-3 From the rack, weight by feel WOD 12 Minute AMRAP: 7 Hang Squat Cleans 95/657 Burpees21 Double-UndersRead More
Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single or work on technique WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/12/2022Read More
Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 2 Power Cleans 185/1256 Toes-to-bar20 Air Squats25 Double-Unders20 Grasshoppers or Mountain ClimbersRead More
Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 6-6-6-6 @30X1 WOD Complete for max reps: 0:00 – 5:00 Row For Calories 5:00 – 10:00 DB Man Makers 50/35 10:00 – 15:00 Burpee Box Step-overs 24/20Read More
Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per sideSingle Arm Ring Rows x 5 per side Strength/Skill Complete 4 Sets 3 Hang Cleans @ 70% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 30...Read More
Warm-Up Row 2:00 Then, 3 Sets: :30 Plank50′ Running High Knees10 Sit-Ups Strength/Skill Three Sets, Not For Time: Hollow Hold or Tuck Hold x :30High Box Jump x 1.1.1Single Arm Front Rack KB Carry x 100 Meters WOD Complete 4 Sets For Max Reps :30 Parralette Pass ThroughsRest :30:30 Shuttle Runs x 25′Rest :30:30 Bike...Read More
Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees Strength/Skill Push Jerk 4-4-4-4-4 From the rack, weight by feel WOD 10 Minute AMRAP: 10 Hang Power Cleans 75/5515 Push Press 75/5515 Burpees Over the BarRead More
Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 3@75%3@80%2@85%1@90%1@95% WOD Complete 4 Rounds For Time: 14 KB Goblet Lunges 70/5312 Pull-UpsRead More
Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 3 Power Cleans 155/1057 Pull-ups5 BurpeesRead More
Warm Up Bike or row 2 miutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 8-8-8-8 @30X1 WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to Overhead 50/35 each arm100 Double-Unders10 DB Shoulder to Overhead400 Meter Run10 DB Shoulder to Overhead Compare to: 1/10/2023Read More
