Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 Plank or HS hold10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3 70%3 75%3 80%2 85%3 75% WOD 1,500 Meter row or ski50 KBS 50/3550 Sit-ups30 Burpees25 KBS 50/3525 Sit-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded leg curls20 Plank shoulder taps5 Halo monster walk Strength/Skill Overhead squat or Front squat 5-5-5-5-5 Weight by feel WOD For time: 30-20-10 Walking lungesHand release push-upsPull-ups Compare to: 5/13/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 3-3-3-3-3 80% WOD 12 Minute AMRAP: 100 Meter single kb suitcase carry 70/537 DB STOH, right arm7 DB STOH, left armRead more

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats10 Pineapple pickers Strength/skill Back squat 10 sets: 3 reps 75% WOD 3 rounds for time: 50 double-unders12 deadliftsFinish with…800-m run Choose a weight you can complete 12 reps unbroken Score = time, weightRead more

WOD Teams of two, one person working at a time: 800 Meter medicine ball run60 Goblet reverse lunges60 Burpee pull-ups400 Meter medicine ball run60 Partner medicine ball sit-ups60 KBS800 Meter medicine ball runRead more