Warm-up 2:00 bike, row, ski 3 sets: :30 Jump rope10 PVC pass throughs10 Ring rows Strength Snatch 12 Minutes to build to a heavy single or work on technique WOD 40-30-20-10 Double-undersRow or SKi, caloriesRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 L-seated DB press10 Goblet squats10 Sit-ups10 Ring rows WOD Every 5 minutes, for 30 minutes (6 sets) for times: 10 Push press 95/6510 Toes to Bar15/10 Push-Ups15 Wall Ball Shots 20/14 Scale to get at least one minute of rest each round Score = slowest roundRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5 Strict HSPU or unsupported barbbell pressL-Pull-up x max reps5 Single arm DB row WOD For time: 1,000 Meter row20 Deadlifts 275/190800 Meter runRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Reverse lunges10 Mountian Climbers20 Banded pull aparts Strength/Skill Back squat 5-5-5-5-5 75% WOD 3 Rounds for time: 9 Hang power cleans 95/6512 Thrusters15 Burpees over the barRead more

Strength/Skill Clean 3@70%3@75%3@80%2@85%1@90% WOD Teams of two, alternate movements for 15 Minutes: 3 Ground to Overhead 135/9510 Wall balls 20/145 C2B Pull-upsRead more