Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets Bottoms-up KB press x 8 Reps/armReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel WOD 4 Sets for max reps: :30 Row or ski, cals:30 rest:30 Double-unders:30 rest:30 Burpees:30 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Bench press10 Box step-downs10 Sit-ups Strength/skill 4 sets, not for time: Strict HSPU/Seated BB press x 5Farmer carry x 100 metersV-ups or tuck-ups x 10 WOD 5 Rounds for time: 20 Push-ups10 Back rack reverse lunges 95/65Read more

Warm-up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/skill Deadlift 12-10-8-6 @20X1 WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 6/26/2023Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:20 Paloff hold/side10 Sit-ups:20 Bar hang Strength/skill Back squat 5 75%3 80%2 85%1 90%1 90% WOD 15-12-9-6-3 reps for time: Hang power cleans 115/75STOH 115/75Box jumps or step-ups 24/20Read more

WOD Teams of two, 18 Minute AMRAP: 200 Meter run5 Deadlifts5 DB complex -DB complex = 1 DB push-up, 1 row/side -One partner runs while the other completes as many reps as possible. Alternate after each run.Read more