Warm Up 3 min jump rope practice 3 rounds 10 leg kicks per side 5 lunges per side 10 pushups WOD: 5 rounds for time: 10 Jumping Lunges (each leg) 15 KB Swings 53/35/26 25 Double Unders or 50 singles 200m Run Cash out: Max unbroken Double unders! Minimal Equipment version: Sub KB for DB...Read More
Virtual 5k (Time) 5k Run for time! Warm-up 200m slow jog 10 leg kicks 10 calf streches 200m moderate pace 30 sec couch strech up against the wall 200m fast pace (your pace for the 5k) 30 sec hamstring stretch Cash out: Make your 3rd favorite drink!Read More
Warm up 3 rounds not for time: 200m Row or Run 10 Downdogs to pushups 10 leg kicks per leg 10 lunge to squat WOD: 20 MIN AMRAP 10 Box Jumps 24/20/16 10 OHWPL overhead walking plate lunges 45/35/25lbs 10 TTB 10 Ground to overhead with plate 10 squats with plate MINIMAL EQUIPMENT VERSION: Sub...Read More
Warm up 12 mins of work 10 RDLS 10 lunge to squat 10 band pull aparts 10 band pass throughs WOD: Death by…. Thrusters Start at 0:00 do 1 Thruster (rest with remaining min) 1:00 Do 2 Thrusters (rest with remaining min) 2:00 Do 3 Thrusters *Continue to add 1 more Thruster every min until...Read More
Warm up 400m Run 12 MIN EMOM MIN 1: 10 Good mornings MIN 2: 10 Bent over rows MIN 3: 10 PVC presses MIN 4: 10 leg kicks WOD: For time: 800m Run directly into… 3 rounds 21 Deadlifts 15 Lat Burpees over barbell 9 Push Jerks Barbell: 135/95/65lbs MINIMAL EQUIPMENT VERSION: Sub barbell for...Read More
Warm up Run 200m 3 min jump rope practice Then 3 rounds not for time: 10 squats 10 Russian KB swings 10 pass throughs WOD: For time: 50-40-30-20-10 Double unders HRPU hand release pushups directly into…. 5-10-15-20-25 KB swings 53/35/26 Wallballs 20/14/10 NO EQUIPMENT VERSION: Sub jump rope for box step ups Sub KB for...Read More
View Public Whiteboard Warm up 12 MIN EMOM MIN 1 30 sec jog in place MIN 2 5 V-UPs 5 jump squats 16 MIN AMRAP 10 Power Cleans (135/95/65) 10 Box Jump Overs (24/20/16) 10 TTB Minimal Equipment Version: Sub Barbell for 2 DBS (50/35/25lbs) Sub TTB for V-UPS No Equipment Version: Sub barbell for...Read More
View Public Whiteboard Strict Press Build to a heavy single (must clean the bar off the ground) Warm up- 400m row or run 3 rounds 10 presses 10 shoulder taps 10 leg kicks 5 burpees For time: 21-18-15-12-9-6-3 reps of: Push Press (95/65/45) Barbell facing burpees 200m run after each round Minimal Equipment version: Sub...Read More
View Public Whiteboard Warm up 3 min jump rope practice 10 min EMOM MIN 1: 10 jumping squats MIN 2: 10 KB Deadlifts For time: Cash In: 100 DU or 200 singles Directly into 3 rounds: 20 lunges (total not per side) 15 Chest to Bar Pull-ups 20 Front Squats (115/85/65) 15 Kettlebell Swings (53/35/26)...Read More
