[WOD061121] Warm-up Warm-up 2 ROUNDS 6/6 SA Ring Rows 8 Up-Down Mountain Climbers* 10 Barbell Strict Press 10 Elbow Punches Into… 2 ROUNDS 6 Kip Swings 8 Deadbugs 10 Push Press *1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand. SKILL 5 SETS FOR QUALITY* 3 Kip Swings 2…
[WOD061021] Warm-up Warm-up 4 SETS 10 Row Strokes* 10 KB/DB Good Mornings 10 Scap Pull-Ups :20 DB/KB Overhead Hold *1st Set = Legs only 2nd Set = Legs + Lean Back (no arm bend yet!) 3rd Set = Legs + Lean Back + Arms (reverse the order to return) 4th Set = Full Row Stroke…
[WOD060921] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – 10 Alt Groiners + Max Wall Sit MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold Weightlifting Thruster (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar comes from the rack or ground. Thruster or Thruster-Jerk are…
[WOD060821] Warm-up Warm-up 2 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10 Alt Ring Rows in the 2nd Round SKILL ON A 12:00 RUNNING CLOCK… Practice J-Technique for Rope Climbs (No Measure) Metcon Metcon (Time)…
[WOD060721] Weightlifting Metcon
[WOD060521] Warm-up
[WOD060421] Warm-up Warm-up 3 ROUNDS 30 Crossbody Mountain Climbers 15 Slam Balls 10 PVC Passthrus 10 Scap Pull-Ups* 5 Burpees *R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest Strength/Skill Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch…
[WOD060321] Warm-up Warm-up 3 SETS :30 Bike (EZ → Mod → Hard) 8 Scap Pull-Ups 10 Single Ring Row* 12 Tuck-Ups 100m Jog *2 Hands on 1 Ring (hand over hand) and pull towards the chest SKILL ON A 10:00 RUNNING CLOCK… Practice Rope Climb Technique (No Measure) Metcon Metcon (AMRAP – Reps) EMOM x…
[WOD060221] Warm-up
[WOD060121] Warm-up Warm-up AMRAP x 8 MINUTES 1:00 Row 5 Inch Worms (No Push-Up) 10 Step Ups 5/5 KB OH Press EXTENDED WARM-UP 3 SETS FOR QUALITY 50’/50′ Filly Walk 15 KB Upright Row (Light) 20 Band Pull-Aparts -Rest as Needed b/t Sets- (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15…