Warm Up: :60/leg Partner Calf Smash :15 Single Unders :15 Push ups+ shoulder taps :15 RKBs :15 ASQ x4 "Merciless Monday" 800m Run 30 Pull Ups 800m Run 30 Burpees 400m Run 30 AKBs (M) 400m Run 30 Cal Ski 400m Run -FT- (20-30 mins) Extras: Max Rep Strict Pull ups 1 min Rest Max Rep Strict Dips 1min rest X3 2x20 Rear Delt Raise ...
Warm Up: :15 JJ :15 ASQ :15 Banded GM :15 Banded OH Press X 4 :12 Hollow Hold :12 Arch Hold X 4 “Marston” 1 DL (405/285) 10 T2B 15 Bar Facing Burpees 20min AMRAP ...
Warm Up: Old Man Wrist Mobility Running Drills Mini Band Walks Strength: FSQ E3M +10lbs 5@68% 3@77% 1+@86% "Victor Creel" OTM-10min 100’ Sleds Push (50’ there & back) OTM-8min 7/5 Cal Bike Extras: OTM-10min 10 Wall Balls (H) ...
Warm Up: 7 Muscle cleans 5 Presses 100m Run 10 ASQ 10 Sit ups 5mins "Demi-Gorgon" 3min AMREP x8 500m Row Then Max Reps 1 min Rest Odd Rds: PCL/J (M) Event Rd: Tuck Ups Extras: 7x3 Weighted Pull Ups 15 Push Ups 15 Low Rows x5 ...
Warm Up: :60 Hamstring Flossing (bb) 10 Banded Hamstring Curl (both sides) 5 Good Morning 5 Hollow Rocks 10 ASQ 4min Strength: DL E3M +10lbs 5@68% 3@77% 1+@86% "The Upside Down" 100m Run 15 Goblet Squat (M) 50’ Walking Lunges 10min AMRAP Extras: 5x10 L-Sit Pulses 4x10 Reverse Hyper ...
Warm Up: Super D Shoulders 90* Bottoms Up KB Walk (50’ each side) 5 Push Ups + Shoulder Taps 10 Banded Bent Over Row 4min Strength: E3M x4- Both in the 3M 3 Bench Press 6/6 1-arm DB Row "Vecna" 21-15-9 Push Press (M) Pull ups *BTW Rds 75m KB Farmers Walks (M) -FT- Extras: 3x12 DB Skull Crushers 2x20 Rear Delt DB Raise Crossover...
Strength BSQ E3M +10lbs 5@68% 3@77% 1+@86% WOD- "Eleven" 1K Bike 15 CL (M-H) 1K Bike 12 CL (M-H) 1K Bike 9 CL (M-H) -FT- 1K=.62 Miles on Echo ...
Warm Up: :15 JJ :15 ASQ :15 Banded Face Pull :15 Banded OH Press X 4 :12 Hollow Hold :12 Arch Hold X 4 "Back to the Future" 1000m Row 50 Thrusters (45/35)(L) 30 Pull Up (mod: Jumping) 750m Row 30 Thrusters (95/65)(L-M) 15 C2B Pull Up (mod: seated/toe-assisted) 500m Row 10 Thrusters (135/95)(H) 10 Bar MU (mod: Burpee Pull Up) -FT- ...
Warm Up: Old Man Wrist Mobility 16 Low Plate Jump 8 Cyclists Squat 16 Flutter Kicks 8 Curtsy Squat 6 Min Strength: FSQ E3M +10lbs 3@72% 3@77%3+@82% (Max Reps) "Teen Wolf" 30-20-10 Box Jump Over (24”/20”) 1-Arm KB Clean (L-M) Sit Up *100ft DBall Carry Bear Hug AFTER every round* Extras :20 Banded Bicycle :20 Toe Reach :20 V-Up :20 Rest X 4 ...
Warm Up: Old Man 100m Run 150m Ski 10 Down Dog Toe Touch 10 Jump Squats 6 Min "For Love Or Money" Partner WOD: 100 cal Ski 1000ft Sled Push 100 cal Bike -FT- *Partner switch every 10 Cals on Bike and Ski and every 100ft on sled Extras: 100ft KB Farmer Carry 100ft Walking Lunge X 3 ...