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WOD 12/29/19

A2: Air Bike 90 Seconds @80-90% Sustainable Pace; Rest 90 Seconds A3: 4 Rounds 10 Seconds Air Bike Sprint Calories 15 Seconds Max Reps Squat Jumps @90% Hard Pace; Rest 95 Seconds After Each Round . B: Back Squat…

WOD 12/28/19

A2: 800M Weighted Run **Use Sandbag, med ball or your vest (20#'s) . B: Power Clean + Power Jerk  - Quickly build to a heavy double . C2: Partner WOD 12/28/19= 20 Minute AMRAP of: 60 Calorie Ski (8/5)/ 50…

WOD 12/27/19

A2: 3 RFQ of: 10 Calories Air Bike 10 Banded Monster Walk Forward/Backward/Left/Right/ 30 Seconds Ring FLR . B: Back Squat (5/5/5/5/5/5/5 @80%) . C: Pull-ups (See below for details) Level 1= Current level:…

WOD 12/26/19

A2: 2 RFQ of: 12/10 Calorie Air Bike/ 1 WallWalk/ 5 Handstand Scap Push Up/ 5 Each Handstand Shoulder/Hip Taps/ 1 Negative 3-5 Seconds down/ 8 Each Box Step Up (30/24") . B: Back Squat (7/7/7/7/7 @75%) . C: 4…

WOD 12/25/19

Merry Christmas; the Box is Closed today. Try this WOD on your own. A1:Ready To Run Series! VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco VIDEO…

WOD 12/24/19

12 Days of Christmas WOD For Time- 1 Deadlift @ 95#/ 2 Push Ups/ 3 Shoulder Presses @ 95#/ 4 Burpees/ 5 Box Jumps/ 6 Air Squats/ 7 Sit ups w/ 25#/ 8 USA KB Swings @ 24/16kg/ 9 Dips/ 10 Pull ups/ 11 Knees to Elbows 12…

WOD 12/23/19

A2: 2 RFQ of: 150M Row (5/3) 10 Press @2121 (45/35#) 10 Banded Squat @3310 5 Scap Dip @2121 . B: Shoulder Press - Quickly build to a heavy single @21X1 + 2 Singles @85% @22X1; Rest 60 Seconds after each working set . C:…

WOD 12/22/19

A2: 90 Seconds Row/90 Seconds Ski . A3: 4 Rounds of: 60M Row Sprint (4/2)/ 5 Burpees AFAP + 400M Ski (4/2) . B2: Back Squat (5 @85%) 7 Minutes WU to 83% of best from 12/09 @22X1 + 5@85% C1:…

WOD 12/21/19

B1: 2 Rounds of: 5-10 Calorie Air Bike 25' Walking Lunges 2-3 T2B 1-2 Power Clean 2-3 Step Up 25' Walking Lunges 1 TGU Each . B2: For Time: 75/60 Calorie Air Bike + 4 Rounds of: 50' D.B. Walking Lunges (45/25#X2)/ 12…

WOD 12/20/19

A2: 3 RFQ of: 150M Ski (4/2) 10 PVC Snatch Balance @X211 5 PVC BTN Snatch Grip Sots Press @2121 5 Scap Pull Up 5 Kipping Swings . B: Pull-ups (See below for details) Level 1= Current level: 0 Pull Ups- 3 Sets of Max…

WOD 12/19/19

A2: 3 RFQ of: 250M Ski (4/2) 1 WallWalk 5 Handstand Scap Push Up 1 Negative @ 3 Seconds Down 5 Scap Dips 1 Dip Negative @ 3 Seconds Down 5 Scap Push Up 1 Push Up Negative @ 3 Seconds Down . B: Push Press (12 Minutes…

WOD 12/15/19

A2: 800M Weighted Run **Use a SandBag or MedBall . A3: 100M Sprint X 4 Rounds (4 Rounds for time) Round 1@85% Somewhat Hard Pace (Not Sustainable); Rest 1:40/ Round 2@90% Hard Pace; Rest 1:40/ Round 3 @95% Very Hard Pace;…

WOD 12/14/19

A2: Ring Around The PVC - 5 Minutes of Fun warming up:) . B: Partner WOD = 12/14/19 For Time: 200M OH Walking Lunges (45/25#) 100 Plate G2OH 400M Ruck 50 Burpee Over Partner 400M Ruck 100 Plate G2OH 200M OH Walking…

WOD 12/13/19

A2: 200M Run (Time) . A3: 2 Rounds of: 20 Seconds Max Reps Jumping Lunges 30 Seconds Bike Sprint . B2: 2 Rounds of: 8 Goblet Squat @21X1 (50/35#) 8 Each Single Leg Glute Bridge @2121 . B2:…

WOD 12/12/19

A2: 2K Partner Ski For Time . B2: 20 Minute AMRAP of: 6 T2B 4 D.B. Power Clean (45/25#X2) 12 Calorie Air Bike @80% Sustainable Pace; rest 5 Minutes C: Pull-ups (See wodify for details) . D:…

WOD 12/11/19

A2: 2 Rounds of: 60 Seconds Air Bike 45 Seconds Banded Glute Bridge @21X2 30 Seconds Jumping Lunges . B2: Against A 2.5 Minute Clock: 12 Thruster (75/45#) 25 WallBall (20#-10'/14#-9') 50' Sled Push (185/125#) . C:…

WOD 12/10/19

A2: Air Bike- 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 60 Seconds Bike Sprint @85% Somewhat Hard Pace; Rest 3.5-8 Minutes . B: Against A 60 Second Clock: Max Reps Burpees . C: 4 Rounds…

WOD 12/09/19

A2: Row 3 Minutes @50-90% Sustainable Pace; Rest 60-90 Seconds . Damper 4/2 B1: 3 RFQ of: 8 Banded DeadBug @2121 8 Banded Clamshells @2121 8 Banded Goblet Squat @21X1 (50/35#) . B2: Back Squat - Build to…

WOD 12/05/19

A2: Row 90 Seconds @50-80% Sustainable Pace; Rest 90 Seconds Damper 5/3 A3: 3 Rounds of: 40 Seconds Max Distance Row . B: Back Squat (15/15/15/15) . C: K.B. Front Racked Walking Lunge (15/15/15/15…

WOD 12/04/19

A2: Air Bike 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) . B1: 2 RFQ of: 10 Supine Banded Pull Apart @2121 10 Prone Hovers @2121 10 D.B. Z…

WOD 12/03/19

A2: Air Bike 5 Minutes @50-80% Sustainable Pace; Rest 2 Minutes . B: 3 RFT of: 50 Double Unders 12/10 HSPU . C: Dips (3 Minutes Every 90 Seconds @70%) . D: 21/15/9 RFT of: USSR K.B. Swing (24/1…