WOD Teams of two, for time: 400 Meter Run40 Pull-ups50 Burpees40 Deadlifts 225/155400 Meter Run40 Deadlifts50 Burpees40 Pull-ups400 Meter Run -Run together, one person works at a time to split all the other repsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows5-10 Push-ups Strength/skill 3 Sets: 100 Meter farmer carry10-15 Dips10 Supine barbell rows WOD 14 Minute AMRAP: 2,000 Meter row or ski Then, with the remaining time 5 Push press 135/9510 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Bar hang100 Meter waiter/suitcase carry Strength/skill 5 Sets: 2 Power cleans + 2 Front squats Build throughout WOD For time: 30 Cal bike200 Meter D-ball carry 100/7030 Toes-to-bar Hybrid Conditioning (5:30) For time: 5K rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Floor press10 DB row/arm (light)10-20 Banded OH tricep extensions Strength/skill Bench press 5 65%3 70%3 75%2 80%1 85%1 90%1 95%1 100+%1 100+% WOD 5 rounds for time: 15 Push-ups20 Sit-ups40 Double-unders Hybrid conditioning 3 Rounds for time: 400 Meter medicine ball run15 Push-ups800 Meter ski30 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk100 Meter jog20 Banded pull-aparts Strength/skill Push Jerk 3-3-3-3-3 80% WOD 16 Minute AMRAP: 400 Meter run30 Alternating DB snatches 50/3520 DB box step-ups 20″Read more