Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Samson lunges5 Bottom up KB press10 Ring rows Strength/Skill Push press 4-4-4-4-4 80% WOD 12 Minute AMRAP: 3 Wall walks6 C2B pull-ups36 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Walking lunges10 Halo squats10 Pineapple pickers Strength/Skill Back squat 3-3-3-3-3 85% WOD 3 Rounds for time: 15 Hang power cleans 135/9515 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms10 Walking lunges WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie ski120 KBS 53/35100 Calorie row60 Burpee pull-upsRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 DB front squats5 DB strict press10 Mountain climbers20 Banded pull-aparts WOD For time: 400 Meter farmer carry 53/35 Then, 5 Sets of.. 5 Push jerks 135/958 Front squats Then, 30 Calorie bike 18 Minute time cap: Accessory 3 Sets: 6 Turkish get-ups6 Supine barbell rows -Split get-up reps between arms as neededRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 HS or plank hold10 PVC passthrough lunges50′ Halo monster walk Strength/skill Clean 6 Sets: 3 @ 70% WOD 5 Rounds for time: 15 V-ups10 Box jumps/step-ups 24/205 Hang power snatches 115/75 Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run100 Meter farmer carry500 Meter row20 Wall balls 14/10Read more