Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: 1 High hang snatch + 2 below knee snatch WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang power clean x 2Minute 2|Double KB front rack carry x 100mMinute...Read More

Warm-up Bike, row ,ski 2:00 3 sets: 10 Air squats20 Banded pull-aparts10 Dynamic scorpions3 Inchworms Strength/Skill Bench press 8-8-8-8-8 WOD 12 Minute AMRAP: 7 Push press 115/7514 Wall balls 20/1421 Sit-upsRead More

Warm-up 3:00 Bike, row, ski 3 sets: 10 Pineapple pickers20 Banded pull-aparts:15 HS or plank hold WOD EMOM for 4 minutesStation 1 – 30 seconds of Assault Bike or RowingStation 2 – 30 seconds of KBS 70/53Station 3 – 30 seconds of BurpeesStation 4 – Rest When the running clock reaches 5:00, perform the following…...Read More

Strength/Skill Back squat 5 Sets: 3 reps @ 80% WOD 7 Minute AMRAP: 10 Thrusters 95/655 C2B pull-upsRead More

WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts50 double-unders ♀ 125 lb (56 kg)♂ 185 lb (83 kg)Read More

24.2 Theme: Retro Strength/Skill Bench press 10-10-10-10 WOD 12 Minute AMRAP: 20 Sit-ups15 Push-ups100 Meter KB front rack carry50/35 -Use one KB. Switch arms at the turn aroundRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: 1 High hang snatch + 2 Hang snatch WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang squat clean x 3Minute 2|Ring row x 8Minute 3|DB up downs x...Read More

Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 12 Minutes to build to a heavy single WOD 3 Rounds for time: 400 Meter run12 Toe-to-bar21 Wall balls 20/14Read More

Warm-up 3 Sets: :60 Bike, row, ski100-foot Single arm overhead carry (each arm):30 HS or plank hold WOD EMOM for 30 minutes (6 sets): Minute 1 – 10/8 Calories of Assault BikeMinute 2 – 1-3 Wall WalksMinute 3 – 10 Deficit push-ups 50/35 lb dbsMinute 4 – 10 KBS 70/53Minute 5 – RestRead More

Strength/Skill Back squat 7 Sets: 4 reps @ 75% WOD 7 Minute AMRAP: 3 C2B pull-ups3 Deadlifts 225/1556 C2B pull-ups6 Deadlifts9 C2B pull-ups9 Deadlifts… Keep adding three reps to each set until the 7 minutes expire.Read More