[WOD102921] Warm-up Warm-up 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Weightlifting Hang Power Clean (5-5-5-5-5) ON A 18:00 RUNNING CLOCK… Build to a Heavy 5-Rep Hang Power Clean (Score…
[WOD102821] Warm-up Warm-up 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks SKILL ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold or HS Walk (No Measure) Metcon Metcon (AMRAP – Reps) WORKOUT EMOM x 16 MINUTES MIN 1 – :45 Max Handstand Push-Ups* MIN…
[WOD102721] Warm-up Warm-up 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into…. 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang Squats 30 Singles → 30 Double Unders/Attempts * Wrap a light band around the knees ** Band is wrapped around the bottom of the rig….
[WOD102621] Warm-up Warm-up 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Metcon Metcon (Time) 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups WORKOUT FOR TIME 800m Run 50 Walking Lunges 50 Sit-Ups 200m Run…
[WOD102521] Warm-up Warm-up 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs STRENGTH 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps) Metcon Metcon (AMRAP – Rounds and…
[WOD102221] Warm-up Warm-up 3 ROUNDS 10 Up-Downs 5 BB Deadlift 5 BB Hang Muscle Clean + OH Press 5 False Grip Ring Rows SKILL 3-4 SETS 3 Unbroken Ring Muscle-Ups -Rest as needed b/t Sets- (No Measure) Metcon Metcon (Time) FOR TIME 18 Hang Clean and Jerks (115/75)|(75/55) 6 Ring Muscle-Ups 15 Hang Power Clean…
[WOD102121] Warm-up Warm-up FOR TIME (10:00 Cap) 1:00 Bike (EZ Pace) 8/8 Lateral Box Step Ups 10 Samson Lunges + Twist 30 Mountain Climbers -Into- 1:00 Bike (Mod Pace) 8/8 Transverse Step Ups* 10 Cossack Squats 20 CrossBody Mountain Climbers -Into- 1:00 Bike 8 Box Jumps 10 Goblet Squats 10 Alt. Sit-Thrus *The athlete begins…
[WOD102021] Warm-up Warm-up 3 SETS (7:00 HARD CAP) 200m Run 7 Up-Downs 7 Barbell Deadlifts 7 Jumping Kip Swings 7 Banded Pull Aparts SKILL ON A 10:00 RUNNING CLOCK… 2 SETS FOR QUALITY 5 Perfect Kipping Chest to Bar Pull-Ups 10 Shoulders Only Butterfly Kip 5 Butterfly Pull-Ups *Rest as needed b/t movements. (No Measure)…
[WOD101921] Warm-up Warm-up 4 SETS (10:00 CAP) 30 Single Unders 8 Lunge + Lunge + Air Squat :30 Active Hang 5/5 Single Arm Ring Row 10 Slow Tuck-Ups Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35) MIN 2 – 3 Rope Climbs MIN 3 –…
[WOD101821] Warm-up Warm-up 2 SETS… :45 Row for Cals (Mod Pace) 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Wide-Grip Presses :15 Wide Grip Elbow Roll Forward Hold :15 Wide Grip Elbow Roll Back Hold :15 Wide Grip OH Active Hold Weightlifting Overhead Squat (Weight) Overhead Squats 5×3 @ Mod-Heavy *Bar comes…