Warm-up 3:00 Bike, row, ski 3 sets: 10 Pineapple pickers20 Banded pull-aparts:15 HS or plank hold WOD EMOM for 4 minutesStation 1 – 30 seconds of Assault Bike or RowingStation 2 – 30 seconds of KBS 70/53Station 3 – 30 seconds of BurpeesStation 4 – Rest When the running clock reaches 5:00, perform the following… Every 3 minutes, for 15 minutes (5 sets):-Number of calories completed during 30 second max effort-Number of KBS completed during 30 second max effort-Number of burpees completed during 30 second max effortRead more

Strength/Skill Back squat 5 Sets: 3 reps @ 80% WOD 7 Minute AMRAP: 10 Thrusters 95/655 C2B pull-upsRead more

WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts50 double-unders ♀ 125 lb (56 kg)♂ 185 lb (83 kg)Read more

24.2 Theme: Retro Strength/Skill Bench press 10-10-10-10 WOD 12 Minute AMRAP: 20 Sit-ups15 Push-ups100 Meter KB front rack carry50/35 -Use one KB. Switch arms at the turn aroundRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: 1 High hang snatch + 2 Hang snatch WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang squat clean x 3Minute 2|Ring row x 8Minute 3|DB up downs x 8 50/35 -choose a clean weight that can be completed unbroken-choose a challenging ring row angle, horizontal with a box if possibleRead more