Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/side10 Sit-ups10 Ring rows WOD Teams of two, alternate movements for 20 minutes: 10 Calorie bike5 Push jerks 135/95 from rack100 Meter med ball run 20/1415 V-ups or tuck-ups12 Calorie rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Air squats10 Sit-ups WOD For time: 400 Meter suticase carry 70/5330 Burpees20 Front squats 155/10510 D-ball to shoulder 100/70 15 Minute time cap Accessory 3 sets, not for time: :15 KB horn goblet hold10 DB skull crushersHandstand or plank hold x max time20 Alternating DB hammer curlsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVC pass through lunges:15 Bar hang Strength/Skill EMOM x 7 minutes High hang snatch x 3 reps 50-60% WOD 5 Sets for max reps: :30 Pull-ups:30 Rest:30 Bike, calories:30 Rest:30 KBS 70/53:30 Rest Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run25′ Burpees broad jumps25′ Walking DB lunges15 Calorie bike200 Meter farmer carry250 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill 4 Sets: 14 Alternating pistols4-5 Bench press @ 80%6 Barbell row WOD 4 Rounds for time: 400 Meter run25 Wall balls 20/14 Hybrid Conditioning (10:30) Two rounds for time: 800 Meter run50 Wall balls 14/101,000 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 Bar hang Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 15 Minute AMRAP: 7 Toes-to-bar7 DB Hang clean to OH, right arm 50/357 DB Hang clean to OH, left arm7 Box jumps or step-upsRead more