Learn more about why we chalk our feet for split jerks here Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with...Read More
Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strci Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-Ups Compare to 10/25/2022Read More
Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Rope Climbs or Rope Pulls x 1-3 RepsContra-lateral KB Carry x 100 Meters(One arm front rack, one arm farmer.Switch at turn around)Parallette Pass Through x 5-10 Reps WOD 14 Minute AMRAP: 7 Deadlifts 225/15521 Double-Unders21 Sit-UpsRead More
Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique WOD Complete 2 Sets for Max Reps: 1 Minute of Wall Balls 20/14Rest 1 Minute1 Minute of Toes-to-barRest 1 Minute1 Minute...Read More
Warm-up 100 Meter Jog10 Pineapple Pickers:30 Push-up Plank WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 1200 Meter Relay Run (6 x 200, switch every 200)60 Sit-Ups40 Alternating Single Arm DB Snatch 50/35Read More
Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Hang Snatch (Below Knee) x 3 Reps @ 65-70% WOD Complete the Following for Time: 5 Mile Run250 Pull-ups2k Row….. APRIL FOOLS! Here’s the real WOD: Complete the Following for Time: Row 500...Read More
Warm-Up 3 Sets: Pec Walk x 100 MetersReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-2-2 Weight By Feel -Don’t increase...Read More
Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Toes-to-Bar x 10-15 RepsKB Front Rack Carry x 100 MetersParallette Pass Through x 5-10 Reps WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal RowPush Press x Max Reps 115/80Rest 2 Minutes Octopi Against a...Read More
Warm-Up 3 Sets: 100 Meter Run10 Halo Squats5 Monster Walks10 Halo Mountain Climbers10 Ring Rows Strength/Skill Pause Front Squat 2-2-2-2-2 @ 22X1 WOD 10 Minute AMRAP: 5 Power Cleans 155/105100 Meter Run5 Burpees Over the Bar100 Meter RunRead More
