WOD

QOD Warm-up Strength Push Press (6-2-6-2-6-2) 6s: 70-80% 2s: 85-95% Metcon High intensity Metcon (AMRAP – Reps) Every 3 min until failure: 20 Alternating DB... Read More

QOD   Warm-up   Strength   Deadlift (6-2-6-2-6-2) 6s: 70-80% 2s: 85-95%   Metcon Low intensity   Metcon (Time) 6 RFT 3 Rope Climbs 9... Read More

QOD Warm-up Olympic Lifting Snatch Balance (5×5 climbing) Heavier than 1/23 Snatch (6-2-6-2-6-2) Can be power or squat. All reps must be touch and go!... Read More

QOD Warm-up General04 2 min Row/2 min Bike/400m Run Then 2 rds: 10 2 Point Squats 10 Band RDLs 10 Band Shoulder Press 10 Band... Read More

Warm-up Strength Weighted Pull-ups (8-3-8-3-8-3) Strict! Enter your last set of 3. Weighted if easy, banded if necessary. Metcon High intensity Yes I know we’re... Read More

Warm-up Strength Front Squat (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5% Metcon Moderate intensity Metcon (AMRAP – Rounds and Reps) AMRAP 8... Read More

  Warm-up   Strength   Push Press (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5%   Metcon Low intensity   Cindy (AMRAP –... Read More

Warm-up Olympic Lifting Tall Clean + Tall Jerk (5×3+3 climbing) Standing tall, drop straight into the bottom position of a front squat. Lift bar from... Read More

Warm-up Strength Deadlift (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5% Metcon Moderate intensity Metcon (Time) 4 RFT 20 Alternating Pistols 4 Rope... Read More

Warm-up   Metcon Active recovery   Metcon (Time) 10 RFT each with a partner alternating full rounds: 7 Russian KB Swings 44/26# 14 cal Row... Read More