Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk 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 For time: 800 Meter run then, 4 rounds 25 Push-ups25 KBS 53/35 finish with… 800 Meter runRead 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%2 85%2 85%2 85% WOD 9 Minute AMRAP: 3 Thrusters 115/753 Toes-to-bar3 Burpees over the barRead more

WOD Teams of two, one person working at a time: 2,000 meter row (switch every 250) Then, 8 rounds of: 10 Power cleans12 Box jumps or step-upsRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC passthrough lunges10 DB floor press10 Sit-ups50’Skipping high knees/jog back Strength/Skill Snatch 3 75%3 80%2 85%1 90%3 75% WOD 4 Sets, not for time: 6 Turkish get-ups or turkish sit-ups12 V-ups or tuck-ups12 DB bench press100 Meter D-ball carryRead 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 75%3 80%2 85%1 90%3 75% WOD 3 Rounds for time: 15 Push press 95/65400 Meter runRead more