WOD Teams of two, one person working at a time, 20 Minute AMRAP: 100 KBS 53/35100 Calorie rowRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 Bottoms up KB press each arm10 Sampson lunges20 Ring rows10 Air squats Strength/skill Clean 3 70%3 75%2 80%2 85%1 90% WOD 5 Rounds for time: 5 Strict shoulder press 95/657 Push press15 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: :20 palloff hold/side5 Halo monster walks left/right10 Goblet squats Strength/Skill Back squat 5-3-3-3-2-1-1-1 WOD 18 Minute AMRAP: 400 Meter run16 Wall balls 20/148 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 sets: :20 Jumps rope10 Sampson lunges20 ring rows10 Air squats Strength/skill Snatch 3 70%3 75%2 80%2 85%1 90% WOD 12 Minute AMRAP: 7 Hang power snatch 95/657 C2B pull-ups21 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 10-8-6-4-2 weight by feel WOD 10 Minute AMRAP: 5 DB Up-downs 50/355 DB Deficit push-ups5 DB Hang Power cleans Compare to: 11/30/2023Read more