
Skill
EMOM for 10min:
Snatch pull + hang squat snatch + OHS
WOD
DB BP
5x12 Reps
E2M
Swift
Team ski:
15 min for max distance
Skill
EMOM for 10min:
Snatch pull + hang squat snatch + OHS
WOD
DB BP
5x12 Reps
E2M
Swift
Team ski:
15 min for max distance
WOD
In 22min complete:
** 5K Bike
** 1mile run
** 1RM Cluster
Swift
EMOM for 10min:
** 10 1-arm DB thrusters
** 10 Renegade rows
WOD
E10M for 3 Rounds:
** 30/20 cal bike+row+ski
** 10 Devils press
** 80ft DB lunge
Swift
Partner workout:
**100 Toes over hips
** 100 Cal row
** 100 Up-downs
WOD
4 rounds:
** 400m run
** Rest 1 min.
Swift
100 V-ups for time
** Break: 15/12 cal. ski or bike
WOD
5 Rounds:
** 1 min DB PP
** 1 min T2B
** 1 min ski cal
** 1 min rest
Swift
4 RFT:
** 80 ft Sandbag push
** 40 ft Sandbag lunge
** 40 ft Sandbag bear crawl
** 16 Sandbag squats
** Rest 2min
Skill
Partner Karen
300 Wallballs for time
WOD
5 RFQ:
** 20 Banded curls
** 20 Banded tricep ext
** 8 Ice cream makers
Swift
For time:
** 50 Burpees
** 100 Cal ski
** 200 DB Step-ups
Skill
3 RFQ:
** 2 TGU ea.
** 10 Rotating planks
** 15 Banded face pulls
WOD
"DT"
5 RFT:
**12 DL
** 9 Hang power clean
** 6 Push jerks
Swift
For time:
** 500m Row
** 25 Up downs
** 50 Hanging knee raises
** 25 Up downs
** 500m Row
Skill
8min AMRAP:
** 4 Inverse burpees
** 20 Crossover singles
** :20 L-sit hang
WOD
7min AMRAP:
** 10 Alternating DB snatches
** 10 Single-arm dumbbell OHS
** 12 Cal Bike
Swift
5 RFQ:
** 15 RKBS
** 20 Banded pull-a-parts
** 25 Flutter Kicks
Finish with 50 cals of choice
Skill
10-1
1-leg hip thrust
WOD
For max calories:
** 5 min Cardio x3
** Rest 2 min
** 3 min Cardio x3
Skill
4 RFT:
** 30 DU
** 20 Box jumps
** 10 KBS
WOD
15min AMRAP:
** Hang :45
** Run 150m
Swift
1K Row/ski for time