Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang100 Meter jog10 Air squats5 Bottoms up KB press Strength/Skill Front Squat 5 70%5 75%3 80%3 80%3 80% WOD 3 Rounds for time 400 Meter run20 Pull-ups20 Single arm DB push press -Split push press between arms as neededRead more

Warm-up 3 Sets: :15 Plank pr HS hold10 Pineapple pickers5 Bottoms up KB press/side WOD Teams of two, complete three rounds for time: 400-m DB farmers carry 70/5325 Partner med ball sit-ups 20/1425 Hang clean-to-overhead 115/75 Both partners walk during carry and switch who carries as needed.Read more

Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext3 Inchworms10 Halo squats WOD For time: 30 Calorie bike30 Alternating DB snatch 50/3530 Wall balls 20/14400 Meter run20 Alternating DB snatch20 Wall balls500 Meter row10 Alternating DB snatch10 Wall balls 17 Minute time cap Accessory 3 sets: 5-10 Dips @ 30X18 Barbell skull crushers @ 30X0 Followed by… 3 sets: 10-12 Hammer curls @20X0Max Hollow holdRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 PVC pass throughs100 Meter jog Strength/Skill Hang power snatch 3-3-3-3-3 WOD 15 Minute AMRAP: 5 Power cleans 135/95100 Meter suitcase carry 70/5310 Toes-to-bar20 Double-unders Hybrid Conditioning 5:30 8 Minute AMRAP: 400 Meter run… In remaining time 5 calorie bike15 Wall balls Rest 2 minutes 8 Minute AMRAP: 400 Meter run… In remaining time 150 Meter row20 Walking lunges Rest 2 minutes 8 Minute AMRAP: 400 Meter run… In remaining time 100 Meter farmer carry10 BurpeesRead more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Bulgarian split squats/side10 DB seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 75′ Double DB OH carry10 DB Romanian deadlift7 Turkish sit-ups/side WOD Four rounds for time: 400 Meter run25 Push-ups30 Air squats 20 Minute time cap Hybrid Conditioning 10:30 Three rounds for time: 800 Meter run400 Meter ski30 Air squats100 Meter farmer carryRead more