[WOD011522] Warm-up Warm-up AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!) Metcon Metcon (Time) FOR TIME* 10-20-30-40-50 Sit-Ups Wall Balls (20/14)|(14/10) *After each full set, perform 3…
[WOD011422] Warm-up Warm-up 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead Squats Into 2-3 Sets (Time dependant) * :45 Bike (mod) 5 Inch Worms 5 Overhead Squats :20 Pause in the bottom of OHS *Can be performed with an empty Barbell after the first round. Weightlifting Overhead…
[WOD011322] Warm-up Warm-up EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… ROWLING* *Athletes will take 5-7 attempts (Depending on time) to Row as…
[WOD011222] Warm-up Warm-up 2 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 DB Arnold Press :20 Tuck Hold Into… 1-2 ROUNDS 100m Run 10 Small Kip Swings 5/5 DB Push Press 10 Tuck-Ups Weightlifting Metcon (Weight) STRENGTH EMOM x 10 MINUTES MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest MIN…
[WOD011122] Warm-up Warm-up 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups Metcon Metcon (Time) 12 ROUNDS FOR TIME 5 Box Jumps (30/24) 10 Push-Ups 15 Russian KB Swing…
[WOD011022] Warm-up Warm-up 3 SETS (8:00 CAP) 200m Run 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge + Lunge + Air Squat Weightlifting Thruster (3-3-3-3-3) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 100m Run…
[WOD010822] Warm-up Warm-up 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges -Rest…
[WOD010722] Warm-up Warm-up 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk *The…
[WOD010622] Warm-up Warm-up CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating Leg Singles 12 Alt Heel Taps 12 No Push-Up Renegade Rows :30 Fast Single Unders Metcon Metcon (Time) 5 ROUNDS FOR TIME 50…
[WOD010522] Warm-up Warm-up 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up to Pike** *2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will…