Monday, 11/11 holiday schedule: 8:30 Sweat, 9:30 Chad 1000, 10:30 Chad 1000 Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 PVC pass through lunges10 Sit-ups Strength/Skill Hang power snatch 3-3-3-3-3 WOD 6 Rounds for time: 12 Single arm DB STOH 50/356 Toes-to-bar -Split reps between arms as neededRead more

Warm-up 2:00 bike, row, ski 3 sets: :30 Jump rope10 Reverse lunges10 Pineapple pickers Strength/Skill Hang power clean 3-3-3-3-3 WOD 10 Minute AMRAP: 40 Double-unders12 Alternating pistols5 Deadlifts 275/190Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Air squats10 Sit-ups20 Banded pull-aparts Strength/Skill 4 Sets, not for time: 10 Dips100 Meter farmer carry10 V-ups or tuck-ups WOD For time: 400 Meter run21 Back squats 135/95400 Meter run15 Back squats400 Meter run9 Back squatsRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts10 Reverse lunges Strength/Skill Push Jerk 3-3-3-3-3 80% WOD Against a 2-minute running clock 250 Meter RowMax Reps of Strict Handstand Push-Ups Rest 2 minutes, and repeat for a total of four sets. Scale HSPU with unsupported seated barbell pressRead more

Warm-up 2:00 Bike, row, ski 3 sets: :15 Squat hold10 Sampson lunges:15 Bar hang3 Inchworms Strength/Skill Front squats 5 70%3 75%3 80%3 80%3 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 8/12/2024Read more