Warm-up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/skill Deadlift 12-10-8-6 @20X1 WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 6/26/2023Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:20 Paloff hold/side10 Sit-ups:20 Bar hang Strength/skill Back squat 5 75%3 80%2 85%1 90%1 90% WOD 15-12-9-6-3 reps for time: Hang power cleans 115/75STOH 115/75Box jumps or step-ups 24/20Read more

WOD Teams of two, 18 Minute AMRAP: 200 Meter run5 Deadlifts5 DB complex -DB complex = 1 DB push-up, 1 row/side -One partner runs while the other completes as many reps as possible. Alternate after each run.Read more

Warm-Up 2:00 bike, row, ski 3 Sets: :20 Bar hang50′ Bottoms up KB carry/arm:15 Plank or HS hold5 Halo monster walk/side Strength/Skill Snatch 3 70%3 75%2 80%1 90%1 95%1 95+% WOD 3 rounds for time: 500 Meter row20 Pull-ups60 Air squats 19 Minute time capRead more

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Clean 3 70%3 75%2 80%1 90%1 95%1 95+% WOD 15 Minute AMRAP: 100 Meter single DB suitcase carry 50/3520 Cal bike or ski30 Alternating DB hang snatches 50/35Read more