Warm-Up 2:00 bike, row, ski 3 Sets: :20 Bar hang50′ Bottoms up KB carry/arm:15 Plank or HS hold5 Halo monster walk/side Strength/Skill Snatch 3 70%3 75%2 80%1 90%1 95%1 95+% WOD 3 rounds for time: 500 Meter row20 Pull-ups60 Air squats 19 Minute time capRead more

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Clean 3 70%3 75%2 80%1 90%1 95%1 95+% WOD 15 Minute AMRAP: 100 Meter single DB suitcase carry 50/3520 Cal bike or ski30 Alternating DB hang snatches 50/35Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms:30 Jumps rope20 Plank shoulder taps10 Sampson lunges Strength/Skill Overhead squat or Front squat 5-3-3-2-2-2 WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 12/23/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 800 Meter run then, 4 rounds 25 Push-ups25 KBS 53/35 finish with… 800 Meter runRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:20 Paloff hold/side10 Sit-ups:20 Bar hang Strength/skill Back squat 5 75%3 80%2 85%2 85%2 85%2 85% WOD 9 Minute AMRAP: 3 Thrusters 115/753 Toes-to-bar3 Burpees over the barRead more