Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3-3-3-3-3 80% WOD 4 Rounds for time: 400 Meter run10 Deadlifts 275/190Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank10 Samson lunges Strength/Skill 4 sets: Single arm KB Front rack carry x 100mHS hold x :30Alternating pistols x 12 reps WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 3/28/2024Read more

Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 3-3-3-3-3 80% WOD 12 Minute AMRAP: 10-calorie row or ski3 thrusters 135/9512-calorie row3 thrusters14-calorie row3 thrusters – Add 2 calories each round until time expires.Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Sit-ups:15 Bar hang20 Banded pull aparts5 Calorie row or ski WOD 5 Rounds, not for time: 10 Bench press10 Toes-to-bar10 DB Reverse lunges 50/35 each arm10 DB Rows each armRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Back squat 10-10-10 WOD For time: 21-15-9Pull-upsDB clean and jerk/right arm 50/35DB clean and jerk/left armRead more