Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single unders10 PVC pass-throughs10 Goblet squats Strength/Skill Back squat 6-6-6-6 75% WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to 1/5/2023Read more

Strength/Skill 10 minutes to work on power clean technique WOD Teams of two, alternate movements… 20 Minute AMRAP: 3 Power cleans 185/1256 Wall balls 24/20100 Meter runRead more

WOD EMOM for 12 minutes Station 1 | Strict HSPU x 5-7Station 2 | Sit-ups x 15Station 3 | Bike x 8 Cals Rest 2 minutes EMOM for 12 minutes Station 1 | Dips x 10Station 2 | Strict Pull-ups x 5Station 3 | DB deadlifts x 10Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill 6 Sets: 1 Hang power snatch + 1 Power snatch Choose a weight you can perform reps unbroken WOD 4 Rounds for time: 500 Meter row or ski40 Box step-ups 24/20Read more

Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice 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: 8/4/2023Read more