WOD

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Halo Squats10 Ring Rows20 Banded Pull-aparts WOD EMOM For 24 Minutes (8 sets): Station 1 – 10 Wall Balls 20/14Station 2 – 6 Barbell RowStation 3 – :30 Bike For Calories
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Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks20 Ring Rows Strength/Skill Overhead Squat or Front Squat 12 Minutes to build to a heavy single WOD 12 Minute AMRAP: 5 DB Snatch, Right Arm 50/355 DB Snatch, Left Arm10 Single DB Box Step-Ups 20″15 Sit-Ups
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Have a minute? Help us out by leaving a Google review at this link: Click here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang10 Ring Rows10 Pineapple Pickers:15 Tuck or Hollow Hold Strength/Skill Three Sets, Not For Time: Rope Climbs x 1-3 RepsHandstand Hold or Plank Hold x :30Superman Hold x :45 WOD Complete the Following For Time: 80 Double-Unders30 Hang Power Cleans 95/6520 Burpees Over the Bar40 Double-Unders15 Hang Power Cleans10 Burpees Over the Bar 10 Minute Time Cap
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Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels20 Banded Pull-aparts5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row or 400 Meter Ski20/17 Push-Ups -Score = slowest of the 4 sets-Scale volume to allow for at least :45 rest between rounds
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Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5 Sets: 3 Reps @ 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53
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