WOD

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 70% WOD 3 rounds for time: 400 Meter run12 Front squats 135/9522 Single arm DB STOH 50/35 Alternate arms as needed
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Warm-Up 2 Minute Bike or Row 3 Sets: 10 DB Floor press10 Pineapple pickers:15 Bar hang WOD EMOM for 24 Minutes Station 1|Bench press x 5 reps @75%Station 2|Farmer carry x 100 meters 53/35Station 3|Bike x :30 Max calories Score = bike calories
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Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 5 Rounds for time: 5 Deadlifts 275/19020 Sit-ups30 Double-unders Compare to: 4/18/2024
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Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squatsStrength/Skill Back squat 5-5-5-5-5 70% WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 7/1/2024
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WOD Teams of two… 20 Minute AMRAP: 400 Meter run5 Pull-ups10 Push-ups15 Squats One partner runs while the other completes as man reps of the movents as possible, then alternate.
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