WOD Teams of two, alternate full rounds to complete a 16 minute AMRAP: 9 Deadlift 135/956 Hang power clean3 Push jerkRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/skill Snatch 3@ 70%3@ 75%3@ 80%2@ 85%1@ 90% WOD For time: 50 Calorie bike12 DB man makers 50/35400 Meter farmer carry 53/35Read more

Warm-Up 2:00 bike, row, ski 3 sets: 10 Goblet squats:15 Bar hang20 Banded pull aparts10 Sit-ups Strength/skill Clean 3@ 70%3@ 75%3@ 80%2@ 85%1@ 90% WOD 3 Rounds for time: 15 Front squats 115/7515 Toes-to-bar15 BurpeesRead more

Strength/Skill 3 rounds for quality of:Farmers Carry, pick load, 100 mDouble Kettlebell Front Rack Carry, pick load, 100 m3 Wall Walks WOD For 4 cycles:AMRAP in 3 mins of:Row / Ski Erg, 500 mmax rep Push-upsRest 1 minRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups: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 8 minute AMRAP: 6 Deadlifts 225/15512 Box Jumps or step-ups 24/20Read more