Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank10 Halo Monster Walks Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD Compete the Following For Time: 40-30-20-10 KBS 53/35Double-UndersRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@75%3@80%2@85%1@90%1@95 WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Medicine Ball run 20/1442 Deadlifts 225//15542 Burpees400 Meter Medicine Ball run30 Deadlifts30 Burpees400 Meter Medicine Ball run18 Deadlifts18 BurpeesRead more

Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 2-2-2-2-2 OR Front Squat 2-2-2-2-2 WOD Every 2 Minutes For 10 Minutes (5 Sets): 5 Power Snatches*15 Wall Balls 20/14 *Choose a weight which you can complete all five sets unbroken.Score = slowest setRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Pineapple Pickers:20 Bar Hang:30 Plank20 Banded Pull Aparts WOD Complete 2 Sets For Max Reps: 1:00 Bench Press 155/105Rest 1:001:00 Bike For CaloriesRest 1:001:00 Plate Rows 45/25Rest 1:001:00 Ski For CaloriesRest 1:001:00 KB Deadlifts 70/53Rest 1:00Read more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Walking Lunges10 Mountain Climbers Strength/Skill 4 Sets: Alternating Pistols or Lunges x 12 RepsOverhead Plate Sit-ups x 12 WOD 15 Minute AMRAP: 1,500 Meter Row Then, with the remaining time… 5 Toes-to-Bar10 Push-ups15 Air SquatsRead more