[WOD102820] Warm-up Warm-up Workout WARM-UP AMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25…
[WOD102820] Warm-up Warm-up 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R 25ft Karaoke L 25ft Side Shuffle R 25ft Side Shuffle L 10 Jumping Squats 10 Wall Ball Push Press to Target Weightlifting Front Squat (5-5-5-5) ON A 15:00 RUNNING CLOCK… Build to a Heavy…
[WOD102720] Warm-up Warm-up 2 ROUNDS :30 Banded Plank 10 Banded Pass Through 10 Banded Pull Aparts Into… 2 ROUNDS 1:00 Bike* 5 SA DB Deadlift (R) 5 SA DB Press (R) 5 Knee Push-Ups 5 SA DB Deadlift (L) 5 SA DB Press (L) Strength/Skill Metcon SKILL 3 SETS FOR QUALITY :20 Ring Support Hold…
[WOD102620] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings EXTENDED WARM-UP EMOM x 12 MINUTES MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy) MIN 2 – :45 Double or Triple Under Practice MIN 3 – Rest (Score is Weight) Metcon Metcon (AMRAP –…
[WOD102420]
[WOD10230] Warm-up Warm-up 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Weightlifting Deadlift (3-3-3-3-3-3-3) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) Metcon Metcon (Time) FOR TIME 21-18-15-18-21 DB Deadlift (50/35)|(35/20)* Toes to Bar…
[WOD102220] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball **1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard Metcon Metcon (AMRAP – Reps)…
[WOD102120] Warm-up Warm-up 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches Strength/Skill Metcon EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 –…
[WOD102020] Warm-up Warm-up 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Weightlifting Back Squat (3-2-1-3-2-1) ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) Metcon Metcon (Time) 8 ROUNDS FOR TIME 8…
[WOD101920] Warm-up Warm-up 200m Run Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Strength/Skill Max Height Box Jump (Distance) Max Height Box Jump ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max one step into Jump. Step or climb down mandatory. (Score is Height) Metcon Metcon…