[WOD121321] Warm-up Warm-up 2 SETS 30 Single Unders 8 Scap Pull-Ups 8 Kip Swings 8 Strict Knee Raises Into… 3 SETS 30 Single Unders 8 Slam Ball Deadlifts 8 Slam Ball Curl to Press 8 Up-Downs Metcon Metcon (Time) FOR TIME 100 Double Unders Immediately Into… 2-4-6-8-10-12-14-16-18-20 Slam Balls (20/15) 10-9-8-7-6-5-4-3-2-1 Toes to Bar Immediately…
[WOD121121] Warm-up Warm-up AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES…
[WOD121021] Warm-up Warm-up AMRAP x 8 MINUTES* 24 Singles 16 Shoulder Taps 8 Up-Downs 8 Wide Stance Good Mornings :30 Tuck Hold *At 4:00 adjust movements to: 24 Double Unders/Attempts 4 Inchworms + Push-Up 4 Up-Downs + Broad Jump 4/4 Staggered Stance Good Mornings :30 Hollow Hold Weightlifting Sumo Deadlift (7-5-3) 7-5-3 Sumo Deadlift* *Work…
[WOD120921] Warm-up Warm-up 3 ROUNDS 1:00 Row 20 Mountain Climbers 10 Scap Pull-Ups 10 Bent Over TYI’s* *ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the "T", then raise their arms up to create a "Y", then raise overhead to create the "I". Metcon…
[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…