[WOD101221] Warm-up Warm-up 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round SKILL EMOM x 12 MINUTES MIN 1 – :45 Practice GOAT Option MIN 2 –…
[WOD101121] Warm-up Warm-up 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Weightlifting Power Clean and Jerk (2-2-2-2-2) ON A 15:00 RUNNING CLOCK… Build to…
[WOD100921] Warm-up Warm-up 400m Run or 500/400m Row or 2:00 Bike (Moderate Effort) Immediately Into… 1 SET 10 Slow Banded Monster Walks (Each Way) 10 Slow Banded Clam Shells (Each Side) 10 Slow Banded Tempo Air Squats (3211) Immediately Into… 2 Sets 10 Alt. Elbow Punches 3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)…
[WOD100821] Warm-up Warm-up 3 Sets (5:00 CAP) 100m Run 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance DB Arnold Presses (L/R) *Option to swap for Strict Pull Ups/Vertical Ring Rows Strength/Skill Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed…
[WOD100721] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings MIN 2 – 10/10 SL RDL MIN 3 – 10 Push-Up to Pike MIN 4 – :45 Tuck Hold Metcon Metcon (3 Rounds for reps) 2 SETS 10 Tempo Deadlifts (225/155)|(155/105)|(30X1) 21 Hand Release Push-Ups 21 Russian…
[WOD100621] Warm-up Warm-up 2 Sets (8:00 Cap) 35 Single Unders 12 Lunges with PVC Passthrough 10 Up-Downs 8 PVC Cuban Press Into… 2 Sets 30 Double Unders 10 PVC Overhead Squats 8 Barbell High Pulls 8 Barbell Behind the Neck Press Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex of:…
[WOD100521] Warm-up Warm-up 2 ROUNDS 1:00 Row (EZ-Mod) 10 Scap Pull-Ups 10 Tuck-Ups 10 Elbow Punches 2 ROUNDS :30 Row (Hard) 8 Kip Swings 8 Sit-Ups 4 Hang Muscle Clean SKILL 3 SETS FOR REPS* :45 Max Toes to Bar -Rest 2:00 b/t Sets- *Will be retested at end of month (Score is Total Reps)…
[WOD100421] Warm-up Warm-up 2 ROUNDS 1:00 EZ Bike 5 Inch Worms + Push-Up 5 Up-Downs 10 Box Step Overs EXTENDED WARM-UP 3 SETS :20 Bike Sprint* 5 Burpee Step-Ups *Increase Pace Each Set -Rest 1:00 b/t Sets- (No Measure) Metcon Metcon (Time) 1. EVERY 2:00 x 5 SETS 15/12 Cal Bike* 10 Box Jump Over…
[WOD100221] Warm-up Warm-up 3 SETS ON A 5:00 RUNNING CLOCK… 20 Crossbody Mountain Climbers 10 Bootstrappers 10 Alt. Elbow to Instep 5 Squat Thrusts 5 Burpees *Once the 3 Sets are complete, perform 30’ Shuttle Runs in time remaining at an EZ pace. Metcon Metcon (Time) FOR TIME 800m Run 60 Wall Balls (20/14)|(14/10) 40…
[WOD100121] Warm-up Warm-up 8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle Cleans Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (Score is Weight) Metcon Metcon…