Warm-up 2 rounds of :45 sec Banded Lat Pull Downs rest 15 sec :45 sec SL Eccentric Box Lowers rest 15sec :45 Sec 90 / 90’s rest 15 sec :45 Sec Deadbugs rest 15sec :45 Sec Row rest 15 sec Metcon (6 Rounds for time) On the Minute Every 4 Minutes for 24 minutes 7…
Warm-up Brief – 4minutes Coaches Choice general – 6minutes Wod specific and Coaches BB Warm up – 10minutes Metcon (Time) Tag team DT: In partners 10 Rounds of running DT for time: 12 Deadlifts (72/45) 9 Hang Power Clean 6 Push Jerk 200m Run Tag team: 1 partner does one full round of DT followed…
Warm-up 3 Parts A) – {3 Minutes} warm up Row B) – {3 Minutes} As many rounds through for Form 7 Inverted row (BB/Ring) 5 walkouts (shoulder tap @ bottom) 3 candle sticks / jumping squats C) – {3 Minutes} As many rounds through for Form 5 90 / 90’s 5m Tband monsta walk (forward)…
Warm-up Brief – 4minutes Coaches Choice Warm Up – 8minutes General prperations specific to the WOD Front Rack Lunge (10, 10, 10, 10) Warm Up and hold the same weight for the 4 sets of 10. Max 3minute rets between sets Metcon (AMRAP – Reps) Perform as many reps as possible In 8 minutes 1…
Warm-up Metcon (Time) Partner Workout For Time Run 600m together then 1.6km (400m Track Relay style) 320 Double Unders *must swap & complete 6 burpees before swapping back in Run 600m together then 2.4km (400m Track Relay style) Scaling Options 1. Run 400m together then 1.2km (300m Track Relay style) 160 Double Unders *must swap…
Warm-up Metcon (AMRAP – Rounds) With a Continuously running clock, On the minute every minute complete required Thruster reps for as long as you can. Once you can not complete the required reps that is the end of your score. *score is successful completed rounds From 0.00 – 3.00, Every Minute on the minute Perform…
Warm-up Brief – 4 minutes – As a group in [12minutes] 1:30 Plate groin stretch then.. Perform as many rounds for form in remaining time: 10 Good Mornings (with a KB) 3 x 10sec Toes 2 Bar Iso Hold 5 Roll overs / 1 skin the cat 10m walking calf raise 10 Alt V Ups…
Warm-up Brief – 4 minutes Coaches Choice fun dynamic general warm up – 8min Wod specific WOD warm up and prep – 10min Metcon (Time) In partners For Time 30/21 Calorie Assault Bike (each at the same time) 50 Toes 2 Bar 400m Run (together at the same time 50 HSPU 40m OH Walking Lunges…
Warm-up [11min Allocated] As a group 1:00 Dead hang from the bar – then in remaining time as may times through for form. – 10 KB Windmills (5ES) 7 Half kneeling KB Press (left) 7 Half kneeling KB Press (Right) 10 Rolling Squats/pistols 7 prone floor angels Strength Push Press (6, 6, 6, 6, 6)…
Warm-up Brief – 5minutes Coaches choice dynamic warm up – 10minutes Metcon (Time) 3 Rounds for Time Run 1km 30 Pull Ups 100 Air Squats Time Cap – 33minutes Optional RX+ Wear 20# weight vest
