Warm-Up 3 Sets: 5 Calorie Bike or Row10 Pineapple Pickers3 Inchworms6 Dynamic Pigeons WOD EMOM For 24 Minutes (8 Sets): 3 Deadlifts 315/22010 Calorie Bike or 12 Calorie Row15 Kettle Bell Swings 53/35 Scale reps to get at least 20 Seconds rest each interval.Read More
Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Toes-to-Bar x 10 RepsHS Hold or Plank Hold x 15-30 SecondsTuck Hold or Hollow Hold x 15-30 Secnids WOD Complete 4 Sets for Max Reps: :30 DB Burpee Box Step-Overs 45/25 20″Rest :30 Seconds:30 DB Man...Read More
Warm-Up Tabata row or bike Then, 3 Sets: 5 Yogi Push-Ups:10 Bar Hang10 Mountain Climbers WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps 20 Minute Time CapRead More
Warm-Up 3 Sets: 100 Meter Jog10 Halo Air Squats10 Halo Mountain Climbers Strength/Skill 5 Sets: Pause Front Squats x 5 Reps @22X1 WOD Complete the Following for Time: Row 1,000 Meters30 BurpeesRun 800 MetersRead More
Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Supine Strict Pull-Ups x 5-10 RepsDouble KB Front Rack Carry x 100 MetersMedicine Ball Sit-Ups x 15 Reps WOD Complete 4 Sets for Max Reps: :30 BurpeesRest :30 Seconds:30 KBS 53/35Rest :30 Seconds:30 Wall BallsRest :30...Read More
Warm-Up 3 Sets: 100 Meter Jog10 Lunges10 Squats10 Mountain Climbers WOD Complete Five Rounds For Time: 200 Meter Farmers Carry 70/5310 Box Jumps or Step-ups (no rebounding) 24/2020 Wall Balls 20/14 23 Minute Time CapRead More