[WOD102521] Warm-up Warm-up 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs STRENGTH 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps) Metcon Metcon (AMRAP – Rounds and…
[WOD102221] Warm-up Warm-up 3 ROUNDS 10 Up-Downs 5 BB Deadlift 5 BB Hang Muscle Clean + OH Press 5 False Grip Ring Rows SKILL 3-4 SETS 3 Unbroken Ring Muscle-Ups -Rest as needed b/t Sets- (No Measure) Metcon Metcon (Time) FOR TIME 18 Hang Clean and Jerks (115/75)|(75/55) 6 Ring Muscle-Ups 15 Hang Power Clean…
[WOD102121] Warm-up Warm-up FOR TIME (10:00 Cap) 1:00 Bike (EZ Pace) 8/8 Lateral Box Step Ups 10 Samson Lunges + Twist 30 Mountain Climbers -Into- 1:00 Bike (Mod Pace) 8/8 Transverse Step Ups* 10 Cossack Squats 20 CrossBody Mountain Climbers -Into- 1:00 Bike 8 Box Jumps 10 Goblet Squats 10 Alt. Sit-Thrus *The athlete begins…
[WOD102021] Warm-up Warm-up 3 SETS (7:00 HARD CAP) 200m Run 7 Up-Downs 7 Barbell Deadlifts 7 Jumping Kip Swings 7 Banded Pull Aparts SKILL ON A 10:00 RUNNING CLOCK… 2 SETS FOR QUALITY 5 Perfect Kipping Chest to Bar Pull-Ups 10 Shoulders Only Butterfly Kip 5 Butterfly Pull-Ups *Rest as needed b/t movements. (No Measure)…
[WOD101921] Warm-up Warm-up 4 SETS (10:00 CAP) 30 Single Unders 8 Lunge + Lunge + Air Squat :30 Active Hang 5/5 Single Arm Ring Row 10 Slow Tuck-Ups Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35) MIN 2 – 3 Rope Climbs MIN 3 –…
[WOD101821] Warm-up Warm-up 2 SETS… :45 Row for Cals (Mod Pace) 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Wide-Grip Presses :15 Wide Grip Elbow Roll Forward Hold :15 Wide Grip Elbow Roll Back Hold :15 Wide Grip OH Active Hold Weightlifting Overhead Squat (Weight) Overhead Squats 5×3 @ Mod-Heavy *Bar comes…
[WOD101621] Warm-up Warm-up LINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows 20 Band Rows (Band wrapped around an upright) Metcon Metcon (Time) FOR TIME 1 Mile Run Immediately…
[WOD101521] Warm-up Warm-up AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps GOAL: Progress in movement complexity, speed, and power as time progresses. Weightlifting Push Press (7-7-7-7) ON A 15:00 RUNNING CLOCK… Build to a…
[WOD101421] Warm-up Warm-up 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges SKILL 3 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 3 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep. (No…
[WOD101321] Warm-up Warm-up EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4 – :40 Sit-Thrus MIN 5 – :40 Hollow Hold Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12…