Warm Up: Running Drills Mini band walks Strength: E:90 x6 CL+HCL+HHCL "Squat-tuckey" 21 BSQ (M) 20 Tuck Ups 15 BSQ (M) 20 Tuck Ups 15 Wall Balls (M) 20 Tuck Ups 21 Wall Balls (M) -FT- Extras: :60 (total)Back Ext hold 6Min sled drag (95/65) ...
Warm Up: :15 High step :15 ASQ :15 Banded OH Press :15 AKBs X4 :12 Swimmer kicks :15 Hollow x4 PreWOD: Accumulate :60 L-Sit "Lumber Jake 20" 200m Run 20 AKBs (M) 200m Run 20 Box Jumps 200m Run 20 KB Snatch (M) 200m Run 20 1-arm KB PP 200m Run 20 T2B 200m Run 20 Shoot throughs 200m Run -FT- Extras: Max Set Strict Pull Ups 1min Rest Max Set Dips 1min rest x3 ...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump sqt x4 :12Superman/Hollow x4 "Officer Foltz" Row 2,000 meters 100 wall-ball shots 30 pull ups -FT- Extras: 2x20 read delt DB raise ...
Warm Up: 20 Butt kicks 10 Banded GM 5 ASQ 3 Jump downs 4mins Front Rack Mobility Strength: 10min to establish a 1RM Power clean "Phil" 21-15-9 PCL @70% of established max 250m Ski -FT- Extras: 3x100m walking lunge ...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump sqt x4 Plank Series Strength: 5 min Turkish Get Ups "Jade" Every :30 x 20 150m Ski 10 Hollow Rocks 10 Box jumps (step down) 16 Lunges 8 Jump squats Extras: Mobility ...
Warm Up: :20 Singles Unders :20 ASQ :20 Empty bar press x4 Bulletproof shoulders "Eddie" Mainsite 210301 3 rope climbs, 15 ft. 12 push presses(135/95) 50 double-unders 12min AMRAP 3min Rest 3k Row Extras: 1x100 Banded Face Pulls 1x100 banded tricep ext ...
Warm Up: Old man 1:00 Bike :30 Single Unders 1:00 Bike :30 Inch worms 1:00 Bike :30 Jump Squats "Mr. Chow" OTM-until failure Odd:7 Burpees Even: Bike Cals -Increase Bike cals 1 each round. -Burpees remain the same Post WOD: POST WOD:Accumulate :60 L-Sit Extras: 4x200m Run ...
WOD: 5min AMRAP 350m Row Then w/time remaining 5 Goblet squat 10 RKBS 10 weighted sit ups 2min rest x3 Coach Led Cool-down ...
For total time:15 front squats30 toes-to-bars15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 min.15 front squats30 bar muscle-ups15 thrustersWorkout 21.4 begins immediately uponcompleting or reaching the time cap for 21.3.♀ 65 lb.♂ 95 lb.Time cap: 15 min. Then: Complete the following complex formax load:1 deadlift1...
Warm Up: Mini band walks (5 steps forward,5 back X5 20 ASQ Vaughn warm up Strength: OTM-15min 1 CL WOD: 150m Ski :30 Rest x10 Extras: Mobility ...