[WOD100520] Warm-up Warm-up 3 ROUNDS 10 Jumping Jacks 10 Scap Pull-Ups 5/5 Moose Antlers 5 Jump Squats 5 BB Front Squat (21X1) Weightlifting Thruster (3-3-3-3-3) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65#…
[WOD100320] Warm-up Warm-up 200m Run Into… 2 Rounds -10 Air Squats -8 Push-Ups -6 Burpees Into… 2 Rounds -10 Elbow Punches -5 Muscle Cleans -5 Strict Press -5 Behind the Neck Press (Snatch Grip) -5 Drop Squats Metcon Max-It-Out (Weight) -Partner WOD- (6) 5min Rounds [R1] Clean *Full* – Partner A: Find 1RM Clean –…
[WOD100220] Warm-up Warm-up 4 SETS (:20 ON, :10 OFF) MOVT 1 – Jump Rope MOVT 2 – V-Ups Into… 3 ROUNDS 15 Scap Push-Ups 10 Scap Pull-Ups 8 Push-Ups Metcon “ANNIE-UP” (Time) "ANNIE-UP" FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time
[WOD100120] Warm-up Warm-up 3 ROUNDS 10/8 Cal Row (EZ) 10 KB Deadlift 10 Scap Push-Ups Into… 3 ROUNDS 10/8 Cal Row (Mod) 10 KBS 10 Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12…
[WOD93020] Warm-up Warm-up AMRAP x 6 MINUTES 5 Inch Worm + Push-Up 3-5 Wall Walks 10/10 Single Leg Glute Bridges 10/10 Single Leg RDL w/ empty barbell EXTENDED WARM UP EVERY 2:00 x 6 SETS :30 Handstand Hold 3-5 Negative Handstand Push-Ups or Pike Push-Ups 5 TNG Deadlifts* *Building Past Workout Weight (No Measure) Metcon…
[WOD092920] Warm-up Warm-up 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into… 1 ROUND 10 Ring Rows 10 Knee Push-Ups 10 Air Squats 10 Tuck Ups Into… 1 ROUND 3 Strict Pull-Ups* 3 HR Knee Push-ups 10 Jumping Squats :20 Hollow Hold *Athletes can repeat Ring Rows here for 7…
[WOD092820] Warm-up Warm-up 2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps* 8 Cossack Squats *Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank. Strength/Skill 3 SETS FOR…
[WOD092620] Warm-up Warm-up AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Metcon Metcon (Time) TEAMS OF 2 FOR TIME 200m Plate Run (45/35)(35/25) 100 Plate Ground to Overhead 100 Plate Walking Lunges* 200m Plate Run 100 Plate Step-Ups (24/20) 100…
[WOD092520 Warm-up Warm-up 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Metcon “NCMETCON BASELINE III” (AMRAP – Rounds and Reps) "NCMETCON BASELINE III" I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) -Rest as Needed b/t Efforts*-…
[WOD092420] Warm-up Warm-up 1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats Metcon Metcon (AMRAP – Reps) EMOM x 28 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN…