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Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 4-4-4-4-4 70% WOD For time: 1,000 Meter Row or ski15 Hang power cleans 155/10575 Double-unders500 Meter Row or ski10 Hang power cleans 155/10550 Double-unders
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Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Pause front squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53 Compare to: 12/5/2022
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Strength/skill Clean 3-3-3-3-3 65% WOD Teams of two, 18 minute AMRAP: 400 Meter Run5 Burpees10 Wall balls15 Double-unders One partner completes the run while the other completes the work, then alternate.
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Warm-Up 2 Minute Bike or Row 3 Sets: :30 Ring rows:15 Rest:30 Mountain climbers:15 Rest:30 Push-ups:15 Rest WOD 5 Rounds, not for time: 5 Bench press100 Meter farmer carryHS hold x max time10 Barbell rows
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Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Snatch 3-3-3-3-3 65% WOD For time: 21-15-9 Shoulder-to-overhead 115/75Toes-to-barRow or ski, calories
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