Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows3 Inchworms WOD Teams of two, alternate full rounds for 20 minutes: 4 Power cleans6 Buprees5 Hang DB snatch/sideRead more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Ring rows10 Mountain climbers10 Squats WOD 2 Rounds for time: 800 Meter row/ski100 Meter single KB front rack carry 53/35400 Meter run15 Single KB front squats/arm -Switch arms at turn around during the carry 15 Minute time cap Accessory 3 sets: 5-7 Dips @ 22X110 DB lateral raises Followed by… 3 sets: 12-15 Horn grip KB curldirectly into…:20-:30 Horn grip KB carryRest 1 minuteRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 25′ Samson lunges25′ Running high knees25′ Skipping high knees Strength/Skill Hang clean Every 2 minutes for 10 Minutes: 3 @ 75% WOD 4 Rounds for time: 7 DB push press/arm 50/3514 V-ups21 Single DB box step-ups 20″ Hybrid Conditioning (5:30) 3 Rounds 500 Meter row/ski100 Meter farmer carry25 Sit-ups400 Meter run50′ Burpee broad jumps40 Air squatsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Single arm OH carry10 DB Seated good morning3 Inchworms Strength/skill 4 Sets, not for time: 5 KB cleans/sideHS hold x max time10 DB incline bench press WOD 4 Rounds for time: 500 Meter row25 KBS 53/35 Hybrid Conditioning (10:30) 8 minute AMRAP: 150 Meter ski20 Wall balls 20/14 2 Minute rest 8 Minute AMRAP: 500 Meter row20 DB lunges 2 Minute rest 8 Minute AMRAP: 100 Meter farmer carry50′ Burpee broad jumpsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press:15 Bar hang Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more