Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/skill Hang power snatch 5-5-5-5-5 Weight by feel WOD For time: 20 Cal bike30 Sit-ups20 Deadlifts 225/15530 Sit-ups20 Deadlifts30 Sit-ups20 Box jumps or step-ups 24/20″ Hybrid conditioning (5:30) 10 Minute AMRAP: 400 Meter run50′ Sled push Rest 2 minutes 10 Minute AMRAP: 500 Meter ski20 Wall balls 20/14 Rest 2 minutes 10 Minute AMRAP: 20 Calorie bike20 Plate-to-overheadRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS hold or plank50′ skipping high knees Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Ring push-ups5 Weighted strict pull-ups WOD 4 Rounds for time: 15 Row or ski, calories10 Front squats 155/105 Hybrid conditioning (10:30) Every 3:00, for 30 Minutes: Station 1: 400 Meter RunStation 2: 500/450 Meter RowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows10 Pineapple pickers Strength/skill Push jerk 3 70%3 75%3 80%2 85%1 90%1 90% WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 6/13/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Pineapple pickers10 Halo squats Strength/Skill Back squat 3-3-3-3-3 85% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 7/28/2025Read more

WOD Teams of two, for time: 400 Meter Run40 Pull-ups50 Burpees40 Deadlifts 225/155400 Meter Run40 Deadlifts50 Burpees40 Pull-ups400 Meter Run -Run together, one person works at a time to split all the other repsRead more