STRENGTH Four sets of: Deadlift x 3-5 reps (building to a heavy) Rest 20 seconds Push-Ups x Max reps Rest 2-3 minutes WOD 27-21-15-9 reps for time of: Row for calories American Kettlebell Swings [...]
WOD AT THE TRACK PARTNER ANNIE: 100-80-60-40-20 Double Unders Sit-Ups One Partner works while the other Partner rests. * Partners will complete a 200 yard (goal line to goal line) run together to [...]
WARM UP 10 Min AMRAP 200 Meter Run/250 Meter Row/12 Cal Assault Bike Active calf stretch x 10 each side Worlds greatest stretch x 5 per side Inch worms x 5 Air squats x 10 ENDURANCE WOD 2 rounds [...]
STRENGTH In 20 Minutes build to a heavy Power Clean x 1 WOD 3 sets Every 6 minutes complete the following work 800 Meter Run 15 Bar Facing Burpees AMRAP Power Cleans in the time remaining* Rest 3 [...]
STRENGTH Five sets of: Back Squat x 2 reps (build to a heavy) Rest 60 seconds Horizontal Ring Rows x 5-8 reps @ 20X2 (2 second hold at the top with chest touching the rings) Rest 2-3 minutes WOD [...]
WARM UP 10 Min AMRAP 250 meter row Worlds Greatest Stretch x 3 per side Inch Worms x 3 Alternating Scorpion Stretch x 10 per side Alternating Downward Dog Reaches x 10 per side Ring Rows x 10 WOD [...]
STRENGTH Four sets of: KB Alternarting Single Leg RDL x 8 reps per leg Immediatley into Russian Kettlebell Swings x 20 reps (as heavy as possible) Rest 60 seconds Push-Ups x 10-20 reps Rest 2 [...]
STRENGTH Four sets of: Front Squat x 8-10 reps @ 20×0 (building) Rest 20 seconds KB Front Rack Alternating Lunge Steps x 20 (Heavy) Rest 2 minutes WOD For Time 21-18-15-12-9-6-3 Wall Balls [...]
WOD AT THE TRACK In teams of two, complete the following 20 min Amrap Partner 1: 150 yard shuttle run (midfield and back, opposite sideline and back) Partner 2: AMRAP 15 Alternating DB Snatch 10 [...]
WARM UP 10 Min AMRAP 200 meter run Active calf stretch x 10 each side Worlds greatest stretch x 5 per side Inch worms x 5 Air squats x 10 ENDURANCE WOD For Time: 1-Mile Run Rest 3 minutes 2k Row [...]
