Warm-up 2:00 bike, row, ski 3 Sets: 50′ Single arm OH carry10 DB Seated good morning3 Inchworms Strength/skill 4 Sets, not for time: 5 KB cleans/sideHS hold x max time10 DB incline bench press WOD 4 Rounds for time: 500 Meter row25 KBS 53/35 Hybrid Conditioning (10:30) 8 minute AMRAP: 150 Meter ski20 Wall balls 20/14 2 Minute rest 8 Minute AMRAP: 500 Meter row20 DB lunges 2 Minute rest 8 Minute AMRAP: 100 Meter farmer carry50′ Burpee broad jumpsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press:15 Bar hang Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff /side100 Meter jog10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2-2 @21X1 WOD 12 Minute AMRAP: 400 Meter run10 Deadlifts 225/15510 Burpees over the barRead more

WOD Teams of two, one person working at a time, complete three rounds for time: 400 Meter farmer carry 70/5330 Deadlifts 225/15540 Calorie bikeRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded OH tri extensions10 Banded shoulder external rotation10 DB floor press10 Mountain climbers WOD For time: 1,000 Meter row50 Air squats30 Burpees500 Meter row25 Air squats15 Burpees 16 Minute time cap Accessory 3 sets: 8-12 Supine strict pull-ups10-15 Deficit push-ups10 DB lateral raises Followed by… 2 sets: 20 Alternating cross body hammer curl @20X020 Alternating top down DB benchRead more