WOD

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 WOD Complete three sets for max reps: 1:00 Bike1:00 Rest1:00 50′ Shuttle Runs1:00 Rest1:00 Ski1:00 Rest
Read more
Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts3 Lunge matrix/side Strength/skill Pause front squat 4-4-4-4-4 @ 21X1 WOD 3 Rounds for time: 14 Pull-ups12 Deadlifts 225/15510 Burpees
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. 4 | Strict pull-ups – Score is total seconds held + total reps completed.– Perform just one attempt on the holds each minute. Compare to: 1/5/2024
Read more
Warm-Up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers:15 Dynamic pigeon10 Ring rows Strength/Skill Deadlifts 10-8-6-4 @20X1 WOD 12 Minute AMRAP:Max calories on any machine– Every 2:00, including 0:00, complete 8 dumbbell up downs 50/35
Read more
1 2 3 399