Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:15 Bar hang Strength/Skill Deadlifts 7-5-3-2 @20X1 WOD 14 Minute AMRAP: 7 Hang power snatch 75/5521 Sit-ups100 Meter Suitcase carry 70/53 Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run50′ Burpees broad jumps20 Plate GTOH800 Meter run1,000 Meter row50′ Burpee broad jumps20 Plate GTOH500 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog3 Inchworms10 Ring rows Strength/skill 4 Sets, not for time: 100 Meter D-ball carry6 DB Rows/armMax time HS hold1-3 Rope climbs WOD Complete 6 rounds for time: 5 DB hang power clean, right 50/355 DB hang power clean, left10 Single DB box step-ups 20″10 DB pull throughs Hybrid Conditioning (10:30) 30 Minute ARMAP: 10 Calorie row10 DB box setp-ups10 Calorie bike10 DB pull throughs10 Calorie ski10 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold5 Bottoms up KB press:15 Jump rope Strength/skill Push jerk 5-5-5-5-5 70% WOD 15 Minute ARMAP: 15 Cal row or ski7 Thrusters 95/655 Burpees over the bar30 Double-undersRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD For time: 400 Meter run21 Pull-ups21 KBS 53/35400 Meter run15 Pull-ups15 KBS400 Meter run9 Pull-ups9 KBSRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Squats3 Inchworms100 Meter jog WOD Teams of two, one person working at a time, complete three sets for max reps: 2:00 Shuttle run x 25′1:00 Rest2:00 Wall balls 20/141:00 Rest2:00 Bike, calories1:00 RestRead more