Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every :90 for 27 minutes (6 sets): Station 1 – Deadlift x 5Station 2 – Burpees over the bar x 12Station 3 – Farmer carry x 100 meters 70/53 -Choose a DL weight which is challenging but can be completed unbroken. Try to increase from last week’s weight.Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Ring rows10 Air squats10 Halo monster walks Strength/Skill Back squat 6-6-6-6 @ 65% WOD 15 Minute AMRAP: 200 Meter run10 Pull-ups20 Walking lungesRead more

WOD Teams of two, one person working at a time: 400 Meter D-ball carry 100/7050 Burpee pull-ups1,000 Meter row50 Calorie Bike400 Meter Farmers carry carry 70/53Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 Ring rows3 Inchworms Strength/Skill Snatch 12 Minutes to build to a heavy single or work on technique WOD For time: 20-15-10 Toes-to-barAlternating DB snatchRead more

Warm-up 2 minute bike, row, ski then… 2 sets: 50′ Walking lunges50′ Bear crawl50′ Running high knee50′ Skipping high knee Strength/Skill 3 Sets: 6 Turkish get-ups5-10 Strict pull-ups3 High box jumps WOD For time: 2,000 Meter row or ski30 Hang power cleans 155/10530 Alternating pistolsRead more