WOD Teams of 2, one person working at a time for 20 Minutes: 50 Wall balls30 Partner med ball sit-ups400 Medicine ball RunRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 50-55%Set 2 – 3 reps @ 55-60%Set 3 – 2 reps @ 60-65%Set 4 – 2 reps @ 65-70%Set 5 – 1 rep @ 70-75%Set 6 – 1 rep @ 70-75% WOD 10 Minute AMRAP: 10 Push-up to DB pull through 50/3510 Single arm DB push press 50/3510 Burpees over DB -Split push press between armsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/skill Hang power snatch 5-5-5-5-5 Weight by feel WOD For time: 20 Cal bike30 Sit-ups20 Deadlifts 225/15530 Sit-ups20 Deadlifts30 Sit-ups20 Box jumps or step-ups 24/20″ Hybrid conditioning (5:30) 10 Minute AMRAP: 400 Meter run50′ Sled push Rest 2 minutes 10 Minute AMRAP: 500 Meter ski20 Wall balls 20/14 Rest 2 minutes 10 Minute AMRAP: 20 Calorie bike20 Plate-to-overheadRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS hold or plank50′ skipping high knees Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Ring push-ups5 Weighted strict pull-ups WOD 4 Rounds for time: 15 Row or ski, calories10 Front squats 155/105 Hybrid conditioning (10:30) Every 3:00, for 30 Minutes: Station 1: 400 Meter RunStation 2: 500/450 Meter RowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows10 Pineapple pickers Strength/skill Push jerk 3 70%3 75%3 80%2 85%1 90%1 90% WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 6/13/2025Read more