[WOD120821] Warm-up Warm-up 2 ROUNDS 10 Scap Pull-Ups 10 Elbow Punches 8 Step ups 1-2 ROUNDS 10 Kip Swings 10 Tuck Ups 8 Box Jumps Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Metcon…
[WOD120721] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace* MIN 2 – 10 Slow Bootstraps MIN 3 – :45 Med Ball Front Squats MIN 4 – 10 Slow Push-Up to Pike MIN 5 – :45 Up-Downs *Increase to Hard Pace on Second Round EXTENDED WARM-UP 2 SETS FOR QUALITY…
[WOD120621] Warm-up Warm-up 3 SETS (7:00 CAP) 250/200m Row 8 Up-Downs 5/5 DB Deadlifts 6/6 DB Curl To Press 7/7 Single Arm Ring Row SKILL ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Up BEG – Practice Low-Ring Transitions INT – Practice Jumping Ring Muscle-Ups ADV – Practice Strict Ring Muscle-Ups (No Measure) Metcon Metcon (Time)…
[WOD120321] Warm-up Warm-up 2 SETS 100m Run 10 PVC Pass Through 10 PVC Overhead Squats 10 Groiners + Twist Into… 2 SET 8 High Pulls 8 Hang Muscle Snatches 8 Overhead Squats 8 Step-Ups* *Round 2: Switch to Box Jumps Weightlifting ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch* *Athlete Choice for…
[WOD120221] Warm-up Warm-up 2:00 Bike (EZ-Mod) 2 ROUNDS 10 Box Step Ups 10 Scap Pull-Ups 10 Tuck Ups 1:00 Bike (Mod-Hard) 2 ROUNDS 8 Alt DB Goblet Curtsy Lunge 8 Small Kip Swings 8 V-Ups Metcon Metcon (Calories) AMRAP x 21 MINUTES* Max Cal Bike *Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs…
[WOD120121] Warm-up Warm-up ONE ROUND CHIPPER STYLE 30 Singles 10 DB/Plate Bent Over T,Y,I’s 10 Slam Ball Deadlift 10 Single + Single + High Jump 20 DB/Plate Alt Front Raise + Lateral Raise 10 Slam Ball OH Press 10 Single + Single + Double 10 BB Elbow Punches 10 BB OH Press 10 Slam Ball…
[WOD113021] Warm-up Warm-up 3 SETS (6:00 CAP Get as far as you can…) 12 Alt Groiners 10 Push-Up to Pike 8 Cat Cows 1:00 Tuck Hold EXTENDED WARM-UP "ROWLING" ON A 10:00 RUNNING CLOCK… 5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor. *Perform 1 Up-Down for every…
[WOD112921] Warm-up Weightlifting Metcon
[WOD112721] Warm-up Warm-up AMRAP x 5 MINUTES 8 Scap Pull ups 6 Step Ups 4 Up Downs into… AMRAP x 5MINUTES 5 Clean Deadlift 5 Clean High Pull 5 Muscle Clean 5 Front Squat 5 Strict Press *Alt Between Snatch Grip and Clean Grip Per Round *Alt Between Muscle Clean and Muscle Snatch Per Round…
[WOD112521] Warm-up Warm-up 4 Rounds -100m Run -10 Leg Swings -8 Ankle Grabs -6 Up-Downs Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats -10 Burpees -500m Run