[WOD061721] Warm-up Warm-up PLAY A GAME → ROWLING! On a 6:00 Clock… Can you hit 100m EXACTLY without going over or under? What about 103m? If you go over, perform 3 Burpees. If you fall short, perform 10 Sit-Ups. Metcon Metcon EMOM x 28 MINUTES MIN 1 – 8-12 Strict "Odd" Gymnastic Pull* MIN 2…
[WOD061621] Warm-up Warm-up On a 6:00 Running Clock… 20 Alt Groiners 18 Alt Plank Shoulder Taps 16 Alt Cossack Squats 14 Air Squats 12 Hollow Rocks 10 Jumping Squats Bike in Remaining Time… Weightlifting Back Squat (5×3) STRENGTH 5×3 Back Squat* *Superset each Set with 10 Perfect Hollow Rocks (Score is Weight) Metcon Metcon (Time)…
[WOD061521] Warm-up Warm-up AMRAP x 8 MINUTES 1:00 Bike (EZ-Mod) 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 25/20 Cal Bike 25 Hand Release Push-Ups 25 Box Jump Overs (24/20) (Score is Rounds + Reps) FINISHER 2-3 SETS…
[WOD061421] Warm-up Warm-up 200m Run Into… 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-Ups SKILL EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up* MIN 2 – 5 Tempo…
[WOD061221] Warm-up Metcon
[WOD061121] Warm-up Warm-up 2 ROUNDS 6/6 SA Ring Rows 8 Up-Down Mountain Climbers* 10 Barbell Strict Press 10 Elbow Punches Into… 2 ROUNDS 6 Kip Swings 8 Deadbugs 10 Push Press *1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand. SKILL 5 SETS FOR QUALITY* 3 Kip Swings 2…
[WOD061021] Warm-up Warm-up 4 SETS 10 Row Strokes* 10 KB/DB Good Mornings 10 Scap Pull-Ups :20 DB/KB Overhead Hold *1st Set = Legs only 2nd Set = Legs + Lean Back (no arm bend yet!) 3rd Set = Legs + Lean Back + Arms (reverse the order to return) 4th Set = Full Row Stroke…
[WOD060921] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – 10 Alt Groiners + Max Wall Sit MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold Weightlifting Thruster (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar comes from the rack or ground. Thruster or Thruster-Jerk are…
[WOD060821] Warm-up Warm-up 2 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10 Alt Ring Rows in the 2nd Round SKILL ON A 12:00 RUNNING CLOCK… Practice J-Technique for Rope Climbs (No Measure) Metcon Metcon (Time)…
[WOD060721] Weightlifting Metcon