[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…
[WOD071921] Warm-up Warm-up 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees over the DB Weightlifting Deadlift (5-3-1) Deadlift 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional…
[WOD071721] Warm-up Warm-up 2 SETS ON A 6:00 RUNNING CLOCK -6 Kip Swings -8 Inchworms w/ Push-Up -10 Alt. Groiners w/ Twist -12 Bodyweight Goodmornings -14 Air Squats Metcon Metcon (Time) Partner WOD (Teams of 2 or 3) [Metcon #1] For Time -10k Row* (Partners alt. every 250m) *See Metcon #2 For More Information **Charitable…
[WOD071621] Warm-up Warm-up 2 ROUNDS 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders 10 Single DB Strict Press 5-10 Push-ups Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 DBL DB Strict Press* 5 Burpees *R2 complete 10 DBL DB Push Press. Weightlifting Shoulder Press (3-3-3) Strict…
[WOD071521] Warm-up Warm-up AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL Weightlifting Deadlift (3-3-3) Deadlift 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 (Score is Weight) Metcon Metcon (AMRAP – Rounds and…
[WOD071421] Warm-up Warm-up 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2 ROUNDS 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Metcon Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar* Max Hand Release Push-Ups in Time Remaining… -Rest…
[WOD071321] Warm-up Warm-up 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans Weightlifting Back Squat (3-3-3) Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3…
[WOD071221] Warm-up Warm-up AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows SKILL ON A 8:00 RUNNING CLOCK… KB Snatch Progression -SA KB Deadlift -SA KB Upright Row -KB Snatch Transition -KB Snatch into… ON A 8:00 RUNNING CLOCK… J-Technique Review Rope Climb -Clamp…