Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/arm10 Pineapple pickers:15 Bar hang Strength/Skill Push jerk 3-3-3-3-3 75% WOD 3 rounds for time: 400 Meter run7 Push press 95/657 Burpees over the bar7 Push pressRead More
Teams of two, 30 Minute AMARP:Machine of choice for calories– Trade off as desired.– Starting at :00 and again every 2:00, partners each perform 10 burpees together.Read More
Warm-up 2:00 bike, row, ski 3 Sets: :30 Jumps rope50′ Halo monster walk10 Pineapple pickers50′ Skipping high knees Strength/skill Hang power clean 5-5-5-5 weight by feel WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 5/7/2025 Hybrid conditioning (5:30) 25 Minute AMRAP: 1,000 Meter ski20 DB pull throughs40 Calorie bike100 Meter farmer carryRead More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/arm10 Pineapple pickers:15 Bar hang Strength/Skill Push jerk 4-4-4-4-4 70% WOD 15 Minute AMRAP: 10 Single arm DB hang clean to OH 50/358 Toes-to-bar10 Burpees over DB (DB facing) – Perform 5 clean to OHs with one arm, and then switch.Read More
Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats10 Pineapple pickers:20 palloff hold/side Strength/Skill Back squat 6-6-6-6-6 65% WOD Complete 5, 3 Minute AMRAPs: 500 Meter row or skiMax KBS in remaining time Rest 1 minute between each setRead More
WOD Teams of two, 20 Minutes: 500 Meter row or ski*5 Power cleans10 Goblet reverse lunges5 Burpees *One partner rows while the other completes as many rounds of the other movements. Alternate after each row.Read More