by Liz Myers | Mar 19, 2025 | WOD
WOD ‘Give Me one Reason’ For time: 2,000-m row/ski 4000m Bike Erg 4500m Echo Bike 2000m Runner – Every 2:00 including 0:00, perform a :20 support hold on the rings.
by Liz Myers | Mar 17, 2025 | WOD
WOD ‘FAST CAR’ For time: 2:00 plank hold 400/500-m row 30 V-ups 30 pull-ups 30 knees-to-elbows 400/500-m row 2:00 plank hold Skill Post-workout Accumulate: 30-50 GHD hip extensions or good...
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...
