WOD Teams of two, oner person working at a time, complete the following for time: 80 Cal bike20 Shoulder-to-overhead 135/9560 Cal bike20 Shoulder-to-overhead40 Cal bike20 Shoulder-to-overhead20 Cal bike20 Shoulder-to-overheadRead More

Warm-up 2:00 bike, row, ski 3 sets: :20 Jumps rope10 Sampson lunges20 ring rows10 Air squats Strength/skill Snatch 3-3-3-3 85% WOD 10 Minute AMRAP: 15 Front squats 95/6520 Double-unders25 Sit-upsRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 85% WOD 3 Rounds for time: 400 Meter run15 Deadlifts 225/155Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Single arm DB rows/arm5 Bottoms up KB press/arm Mountain climbers:20 Plank or HS hold WOD Every 90 seconds for 27 minutes (6 sets): Station 1|10/8 Cal bikeStation 2|7 Paralette pass throughsStation 3|3 Wall walksRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 10-8-6-4 weight by feel WOD 14 Minute AMRAP 7 Burpees14 Single DB box step-ups 20″21 Alternating DB snatch 50/35Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Back squat 5 75%4 80%3 85%2 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53Read More

Warm-up 4:00 bike, row, ski 3 sets: 10 DB shoulder press:15 bar hang10 ring rows WOD Teams of two, alternate movements for 20 minutes 7 Cal bike or ski5 Strict pull-ups7 Burpees5 Shoulder to overhead7 KBSRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC lunges10 Sit-ups20 ring rows Strength/skill Snatch 3-3-3-3 80% WOD For time: 75 air squats25 V-ups50 step-ups 20″25 V-ups75 air squatsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 80% WOD For time: 60 wall-ball shots 20/1450 push-ups40 toes-to-barsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges20 Mountain climbers20 Banded pull aparts Strength/skill 4 Sets: 100 Meter farmer carrySupine barbell rows x 10 WOD 5 rounds for time: 20 Cal row15 Front-rack lunges 75/55Read More