[WOD033121] Warm-up Warm-up 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move to Jumping Squats after 1st Set. Weightlifting Power Clean (2-2-2-2-2) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
[WOD033021] Warm-up Warm-up 2:00 Row* Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch** 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers *Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard **Place the ball of Foot against Wall/Rig with Heel on the ground and the…
[WOD032921] Warm-up Warm-up Workout WARM-UP 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar 10 Tight Kip Swings 10 Alt Snatch Grip Overhead Lunges Strength/Skill Metcon SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups*…
[WOD032721] Warm-up Warm-up Workout WARM-UP AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Metcon
[WOD032621] Warm-up Warm-up 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk If you have additional time…
[WOD032521] Warm-up Warm-up AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength/Skill Metcon (Weight) EMOM x 8 MINUTES…
[WOD032421] Warm-up Warm-up 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 2 SETS :30 Row (Mod→ Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders PRE OR POST WORKOUT 3 SETS FOR QUALITY 10/10 Single Leg…
[WOD032321] Warm-up Warm-up AMRAP x 8 MINUTES 1:00 Bike 10 PVC Pass Throughs 5/5 SA DB Hang Snatch 10 OH Squat w/ PVC or Barbell Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex… 1 "Deep" Power Snatch* + 2 "Deep" Hang Power Snatch* *Goal is to receive in Power…
[WOD032221]
[WOD032021] Warm-up Warm-up 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6…