[WOD050922] Warm-up Warm-up 1 ROUND (8:00 CAP) 1:00 Bike EZ Pace 10 Scap Push-Ups 8 Clean Deadlifts 8 Barbell Strict Press Into… 1 ROUND :45 Bike Mod Pace 8 Alt. Bird Dogs 6 Barbell Upright Rows 6 Barbell Strict Press + :20 OH Hold after final rep Into… 1 ROUND :30 Bike Hard Pace 6…
[WOD050722]) Warm-up Warm-up 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates* *In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I for 5 Reps, Y for 5 Reps, and T…
[WOD050622] Warm-up Warm-up EMOM x 5 MINUTES (:50 ON/ :10 OFF) MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional) MIN 2 – :20 Single Unders into Max Double Unders/Attempts MIN 3 – :20 Bootstrappers into Max Good Mornings MIN 4 – :20 Single Unders into Max Double Unders/Attempts MIN 5 – :25 Above…
[WOD050522] Warm-up Warm-up 8 SETS (:20 ON/:10 OFF) Cal Bike* Into… AMRAP x 4:00 4 Push-Up to Pike 6 DB Strict Press 4/4 Lunge** 20 Russian Twists *Increasing paces on the Bike ea RD. **Option for DB Lunges on 2nd RD and beyond. Metcon Metcon EMOM x 25 MINUTES MIN 1 – 20 Alt DB…
[WOD050422] Warm-up Warm-up EMOM x 4 MINUTES MIN 1 – 12 Box Step-Ups + Max Groiner on Box MIN 2 – 12 Scap Pull-Ups + Max Kip Swings MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches Into… EMOM x 4 MINUTES MIN 1…
[WOD050322] Warm-up Warm-up ON A 7:00 MINUTE CLOCK 1:30 Row (MOD PACE) Into… 2 ROUNDS 10 Bootstraps 10 Alt. Cossack Squats 10 Push-Up to Pike Into… 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Slamball G2O 30 Crossbody Mountain Climbers Into… 1:30 Row (HARD PACE) Weightlifting Back Squat (1-1-1-1-1) STRENGTH ON A 25:00…
[WOD050222] Warm-up Warm-up 2 ROUNDS 20 In-Place High Knees 12 Alt. KB Deadlift 20 In-Place Butt Kickers 10 Scap Push-Ups Into… AMRAP x 4 MINUTES 6/6 Single Arm Russian KB Swings 6 Burpees 100m Run Weightlifting Bench Press (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press (Score is Weight)…
[WOD043022] Warm-up Warm-up ON A 8:00 RUNNING CLOCK.. 1 ROUND 10 Up-Downs :30 Bar Hang 10 Tuck-ups :30 Plank Into 1 ROUND 5 DB Up-Downs 10 Strict Knee Raises :30 High Jump Singles 10 Renegade Row (No Push-ups) Into 1-2 ROUNDS (Time Permitting) 3 DB Burpees 10 Hanging Knee Raises :30 Double Unders 3 Renegade…
[WOD042922] Warm-up Warm-up 1 ROUND 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into 1 ROUND 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into 1 ROUND 6 Up-Downs 6 Kip Swings 6 Front Squat + 6 Strict Press Weightlifting Thruster (10-10-10) STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at…
[WOD042822] Warm-up Warm-up GENERAL WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Sumo Stance Good Mornings 10 Alt. KB Deadlift 10 Deadbugs 5 Cat Cows Into… ROWING SPECIFIC WARM-UP EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide…