No products in the cart
WOD 03-02-23
6 Rounds of 3 min (with 3 min rest between rounds) 500m Row3 Paused SquatsTempo 2-1-XComp: Overhead Squats *If you cannot row 500m under 2 minutes, scale back the distance. NOCompromise
30 min E.M.O.M.
Min 1: 3 Strict (weighted) Pullups Rx+ 4 Comp 5
Min 2: 2x 6 Bent over Rows AHAP
Min 3: 10/8 Cal Bike or 13/11 Cal Ski Rx+ 11/9 Bike or 15/13 Ski Comp 12/10 Bike or 18/15 Ski
#NOCompromise
6 Rounds of 3 min (with 3 min rest between rounds) 500m Row3 Paused SquatsTempo 2-1-XComp: Overhead Squats *If you cannot row 500m under 2 minutes, scale back the distance. NOCompromise
30 Min TC: (Go For Time until final run, use the rest of the time for the heavy sets) 400m Run40 BenchpressesRx 20/15 Rx+ 30/20 Comp 50/35kg400m Run30 BenchpressesRx 30/20 Rx+ 40/30 Comp 60/40kg400m Run20 benchpressesRx 40/30 Rx+ 50/35 Comp 70/50kg400m Run10...
In a 35 min windowDo 5 Rounds AHAP with 2 Dumbbells.(Try to go unbroken). 5 Devil Presses5 Over the Box steps2x 5m Shuttle Walk10 Frontsquats2x 5m Shuttle Walk5 Over the Box steps5 Devil Presses NOCompromise