Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold5 DB shoulder press @505010 walking lunges Strength/skill Push jerk 5-5-5-5-5 65% WOD 5 Rounds for time: 20 Single DB box step-overs 20″ 50/3510 DB pull throughs 50/3520 Sit-upsRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers50′ Halo monster walk10 Ring rows10 Goblet squats Strength/Skill Back squat 6-6-6-6-6 60% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 9/8/2025Read more

WOD Teams of two, alternate full rounds for 20 Minutes: 100 Meter run2 Power cleans 155/053 Push jerksRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges:15 Plank or HS hold:15 Jumps rope Strength/Skill 3 Sets, not for time: 100 Meter farmer carry1-3 Rope climbs12 V-ups or tuck-ups WOD 14 Minute AMRAP: 5/3 Strict pull-ups10 Power snatches 75/5520 Double-undersRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Walking lunges:15 Plank or HS hold Strength/Skill Deadlifts 10-8-6-4 @20X1 WOD 5 Rounds for time: 6 Front squats 155/105 – from rack8 Box jumps or step-ups 24/2014 KBS 53/35 Hybrid Conditioning (5:30) 25 Minute AMRAP: 20 KBS500 Meter row20 Goblet squats400 Meter ski20 Box step-upsRead more