[WOD072621] Warm-up Warm-up 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Weightlifting Back Squat (5-5-5) Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based…
[WOD072421] Warm-up Metcon
[WOD072321] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 400m Run 20 Alt. Groiners 15 Bootstrappers 10 Alt. Cossack Squats w/ :02 Pause in the bottom 5 Slow Air Squats 10 One and a Quarter Air Squats 15 Squat Jumps 20 Alt. Groiners Weightlifting Back Squat (5-3-1+) Back Squat 1×5 @ 75% 1×3 @ 85% 1×1+…
[WOD072221] Warm-up Warm-up AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups Strength/Skill Metcon (Weight) 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3…
[WOD071121] Warm-up Warm-up AMRAP x 8 MINUTES 30 Single Unders* 8 Up-Downs** 8 Inchworms 8 Scap Pull-Ups 8 Kip Swings *At halfway switch to Double Unders **At halfway switch to Burpees Strength/Skill Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Hang Power Clean* *Fast and perfect mechanics, not meant to be…
[WOD072021] Warm-up Warm-up AMRAP x 6 MINUTES 4 Push-Up to Pike 8 Alt. Elbow to Instep 8 Single DB OH Press 8 DB Goblet Squat Weightlifting Shoulder Press (5-3-1) Strict Press 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy…
[WOD071921] Warm-up Warm-up 3 ROUNDS :30 Bike* 6 Inch Worms 7/7 Single Leg DB RDL 8 Up-Downs Over DB** *Increase Pace (EZ-Mod-Hard) each round **Rd 3 Perform 6 Burpees over the DB Weightlifting Deadlift (5-3-1) Deadlift 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% *Based on 90% of Heavy 1-Rep. The 1+ is optional…
[WOD071721] Warm-up Warm-up 2 SETS ON A 6:00 RUNNING CLOCK -6 Kip Swings -8 Inchworms w/ Push-Up -10 Alt. Groiners w/ Twist -12 Bodyweight Goodmornings -14 Air Squats Metcon Metcon (Time) Partner WOD (Teams of 2 or 3) [Metcon #1] For Time -10k Row* (Partners alt. every 250m) *See Metcon #2 For More Information **Charitable…
[WOD071621] Warm-up Warm-up 2 ROUNDS 25 Single Unders 10 Single DB Front Raises 10 Scap Push-ups 25 Single Unders 10 Single DB Strict Press 5-10 Push-ups Into… 2 ROUNDS 20 Double Unders or 40 Single Unders 10 DBL DB Strict Press* 5 Burpees *R2 complete 10 DBL DB Push Press. Weightlifting Shoulder Press (3-3-3) Strict…
[WOD071521] Warm-up Warm-up AMRAP x 7 MINUTES 7 Lunge + Lunge + Air Squat 8 Alt. Groiners 9 Up-Downs 10 Barbell RDL Weightlifting Deadlift (3-3-3) Deadlift 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3 of 9 (Score is Weight) Metcon Metcon (AMRAP – Rounds and…