Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold10 Sampson lunges10 Ring push-ups WOD Every 5 minutes, for 25 minutes (5 sets): 500 Meter row or ski10 Defecit push-ups 45/35 lb plates10 Front rack lunges 95/65 Score = slowest setRead more

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 10 Single DB Hang power cleans to OH 50/3510 Buprees over DB20 Double-unders -Switch arms as needed for DB HPC to OHRead more

Warm-up 2:00 bike, row, skiWarm-up 3 sets: 10 Goblet squats:20 Paloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:10/14/2024Read more

WOD Teams of two complete an 18 minute AMRAP: 400 Meter run5 Ground to Overhead 135/9510 Deadlifts 135/9520 Air squats One partner completes the run while the other completes as many rounds of the work as possible. Partners alternate after each run.Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Box step-downs20 Banded pull aparts Strength/Skill 5 Sets: Bench press 5-5-5-5-5 WOD 5 Sets for max reps: :30 Alternating pistols:30 Rest:30 Dips:30 Rest:30 KBS:30 RestRead more