by Liz Myers | Mar 16, 2025 | WOD
WOD ‘Across The Lines’ For time: Handstand walk (150 ft) 40 shoulder presses (25/35kg) 800-m run – Complete handstand walks in 25-ft segments. Skill Pre-workout On a 10:00 clock: Handstand walk...
by Liz Myers | Mar 15, 2025 | WOD
WOD ‘The Icicle Melts’ Every 3:00 for 7 rounds: 200-m run 12 DB box step-overs (10/15kg) (20/24 in) – Use two dumbbells. Skill Post-workout Accumulate: 25 strict pull-ups – Advanced athletes add...
by Liz Myers | Mar 14, 2025 | WOD
Skill Pre-workout Low-ring muscle-up technique work WOD ‘Animal Instinct’ In Pairs AMRAP 20: 3 wall-ball shots (6/9kg) (9/10 ft) 3 ring muscle-ups – Continue to add 3 reps to the wall-ball shots until time expires. -Split as...
by Liz Myers | Mar 12, 2025 | WOD
WOD ‘When You’re Gone’ 4 rounds for time with a partner: 30 toes-to-bars 400-m run – Share the toes-to-bars and run together. Skill Post-workout On a 10:00 clock: 3 sets of max-distance handstand walk OR EMOM 10: 10-20 alternating shoulder taps...
by Liz Myers | Mar 11, 2025 | WOD
WOD ‘Dream’ 3 rounds for time: 30 Russian KB swings (16/24kg) 15 handstand push-ups Skill Post-workout Accumulate: 10 KB Turkish get-ups/arm
