Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold10 Ring rows10 PVC passthrough lunges10 Sit-ups Strength/Skill EMOM for 3 minutes: snatch high pull x 3 Then, EMOM for 4 minutes: hang snatch, below knee x 2 Then, EMOM for 4 minutes: snatch x 1 WOD 2 Rounds for time: 40 alternating DB snatch 50/3540 Wall balls 20/14Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Walking lunges20 Mountain climbers20 Banded pull-aparts WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10-15 Ring push-upsStation 2 – 10-15 Calorie rowStation 3 – 100′ DB walking lungesStation 4 – 5-10 Parralette pass throughsRead more

Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Ring rows:15 Jumps rope10 Sampson lunges Strength/Skill EMOM for 3 minutes: muscle clean x 3 Then, EMOM for 4 minutes: hang clean, below knee x 2 Then, EMOM for 4 minutes: clean x 1 WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-unders Compare to: 1/16/2024Read more

Warm-up 2:00 bike, row, ski 3 sets: :15 HS or plank hold20 Banded pull-aparts10 Pineapple pickers10 DB strict press Strength/skill 5 Sets: 3 Push press + 3 Push jerk WOD 4 Rounds for time: 5 Deadlifts 275/19020 Sit-ups20 Air squatsRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5-5 70% WOD 2 rounds for max reps: 2:00 DB man makers 50/351:00 Rest2:00 Burpee pull-ups1:00 Rest2:00 Bike, calories1:00 RestRead more