WOD

WARM-UP Foam roll behind armpits, chest, around scaps 15 Supine Weighted PVC Pass Throughs (https://www.youtube.com/watch?v=PmzbBbfUAHE) 15 each Crab Position Reach Overs (https://www.youtube.com/watch?v=zTw_eZGWmzw) SKILL A1) 3×5... Read More

Strength Back Squat (6×3 climbing) Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Alt. Pistols 12 Burpees 12/9 cal Row Beginner AMRAP 12 8... Read More

Warm-up 2 rds: 15 cal Row 15 each S/L Glute Bridges 15 Prone PVC Behind The Neck OH Press 15 PVC Upright Rows 15 Air... Read More

METCON Rest 3 min btw workouts Fran (Time) 21-15-9  Thrusters, 95# / 65#  Pull-ups Annie (Time) 50-40-30-20-10  Double-unders  Sit-ups Helen (Time) 3 Rounds for time... Read More

METCON Active Recovery 3 RFT @ sustainable pace: 30/20 cal Row 30s each S/A Plank   Immediately into: 3 RFT @ sustainable pace: 30 Russian... Read More

STRENGTH Superset A1: Bench Press (4×8 climbing) A2: Bent Over Row (4×12 climbing)   METCON For Time with a partner: 30 Rope Climbes 90 Thrusters... Read More

STRENGTH Deadlift (4×8 climbing) METCON Every 3 min for 15 min: 10 Power Cleans 115/75# 200m Run 30 DU – Score is time for each... Read More

WARM-UP Foam roll behind armpits, chest, around scaps 1m each – 15 Prone PVC Pass Throughs https://www.youtube.com/watch?v=T3z77GrYL24 – 30s each Reverse Plank Hold (on hands &... Read More

STRENGTH Back Squat (4×8 climbing)   METCON “Karen” For Time:  150 Wall-Ball Shots, 20# / 14# *Beginner 100 WB FT (light)

OLYMPIC WEIGHTLIFTING A. Hang Muscle Snatch (4×5 climbing) From above the knee   B. Hang Power Snatch + OHS (5×3 climbing) Hold catch position of... Read More