[WOD073021] Warm-up Warm-up AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Single Ring Ring Rows 5 Scap Push-Ups + 2-3 Push-Ups 7 Air Squats EXTENDED WARM-UP 2 SETS FOR QUALITY* 200m Run into… 4 Kip Swings + 3 Kipping Hips to Bar or 3 Dynamic Kips +…
[WOD072921] Warm-up
[WOD072821]
[WOD072721] Warm-up Warm-up 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter "I" shape, then raise the arms up and out to…
[WOD072621] Warm-up Warm-up 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Weightlifting Back Squat (5-5-5) Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based…
[WOD072421] Warm-up Metcon
[WOD072321] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners Weightlifting Back Squat (5-3-1+) Back Squat 1×5 @ 75% 1×3 @ 85% 1×1+…
[WOD072221] Warm-up Warm-up AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Strength/Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3…
[WOD071121] Warm-up Warm-up AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength/Skill Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and perfect mechanics, not meant to be…
[WOD072021] Warm-up Warm-up AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Weightlifting Shoulder Press (5-3-1) Strict Press 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy…