[WOD100920] Warm-up Warm-up AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press 10 Scap Pull-Ups 20 Single Unders Strength/Skill Warm-up EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing…
[WOD100820] Warm-up Warm-up AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Metcon Metcon (Weight) 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00…
[WOD100720] Warm-up Warm-up 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m Run (EZ→ Mod→ Hard) Metcon Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to…
[WOD100620] Warm-up Warm-up 2 ROUNDS 1:00 Run (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 High Knees (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Metcon Metcon (Time) FOR TIME 1000/800m Row 60 Slam Balls(20/15) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row (Score is Time)…
[WOD100520] Warm-up Warm-up 3 ROUNDS 10 Jumping Jacks 10 Scap Pull-Ups 5/5 Moose Antlers 5 Jump Squats 5 BB Front Squat (21X1) Weightlifting Thruster (3-3-3-3-3) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65#…
[WOD100320] Warm-up Warm-up 200m Run Into… 2 Rounds -10 Air Squats -8 Push-Ups -6 Burpees Into… 2 Rounds -10 Elbow Punches -5 Muscle Cleans -5 Strict Press -5 Behind the Neck Press (Snatch Grip) -5 Drop Squats Metcon Max-It-Out (Weight) -Partner WOD- (6) 5min Rounds [R1] Clean *Full* – Partner A: Find 1RM Clean –…
[WOD100220] Warm-up Warm-up 4 SETS (:20 ON, :10 OFF) MOVT 1 – Jump Rope MOVT 2 – V-Ups Into… 3 ROUNDS 15 Scap Push-Ups 10 Scap Pull-Ups 8 Push-Ups Metcon “ANNIE-UP” (Time) "ANNIE-UP" FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time
[WOD100120] Warm-up Warm-up 3 ROUNDS 10/8 Cal Row (EZ) 10 KB Deadlift 10 Scap Push-Ups Into… 3 ROUNDS 10/8 Cal Row (Mod) 10 KBS 10 Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12…
[WOD93020] Warm-up Warm-up AMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell EXTENDED WARM UP EVERY 2:00 x 6 SETS :30 Handstand Hold 3-5 Negative Handstand Push-Ups or Pike Push-Ups 5 TNG Deadlifts* *Building Past Workout Weight (No Measure) Metcon…
[WOD092920] Warm-up Warm-up 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into… 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups Into… 1 ROUND 3 Strict Pull-Ups* 3 HR Knee Push-ups 10 Jumping Squats :20 Hollow Hold *Athletes can repeat Ring Rows here for 7…