Group: Line Drills Strength: 15’ to find 5 RM Deadlift WoD: 16’ Alternating EMOM 175m (men)/150m (women) Ski Box Jumps (24”/20”) Score = Total number…
Group: 3 in 3 Air Squat Abmat Sit-ups Burpees WoD: 12’ AMRAP In teams of 2 or 3, complete the following amount of work, one…
Group: 3 in 3 Handstand Hold Jumping Jacks Air squats MOB: Wrists and Shoulders Review: Rope Climbs WoD: 3 Rounds For Time 1 Legless Rope…
Group: Burgener Snatch WoD: Benchmark “Isabel” Partner up. You go while partner checks ROM and counts reps. Then switch positions and repeat. This goes on…
Group: 3 in 3 Mountain Climbers Jumping Jacks Bicycles WoD: 5 RFT 50 DUs a/b) 150 Singles 30 Grasshoppers (L+R = 2) 5 Ring Muscle…
Group: Line Drills Review: Prowler / Ski Erg WoD: For Time 5000/4500m Ski Erg while partner does a) 4000/3600m b) 3000/2700m 40’ Walking Lunge 2 20’…
Group: Warm up lifts as necessary MOB: Wrists and Shoulders WoD: “The Bear” Complex 5 Rounds* of 7 Iterations of the following complex: 1 Power…
Group: Musical Medballs (Bear Crawl, Crab Walk , Inch Worms, Duck Walk) WoD: 15’ AMRAP “Synchronicity” In teams of 2 or 3, complete the movements…
Group Warm-up 3 in 3 Air Squat Sit-ups Push-ups Strength BACK SQUAT 5X10 @ 65% 5 x 10 reps @ 65% of 1RM. — 1…