Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Skipping High Knees10 Mountain Climbers Strength/Skill 4 Sets: HS Hold x :30 or Freestanding x 3 attemptsOverhead Plate Sit-ups x 10 WOD Complete the Following for Time: 400 Meter Run50 Air Squats10 Walking Lunges400 Meter Run40 Air Squats20 Walking Lunges400 Meter Run30 Air Squats30 Walking Lunges400 Meter Run20 Air Squats40 Walking Lunges400 Meter Run10 Air Squats50 Walking Lunges 22 Minute Time Cap Compare to: 12/1/2020Read more

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD EMOM For 18 Minutes (6 Sets): Station 1 – Dips x 8Station 2 – Double KB Deadlift x 12Station 3 – Double DB Rows x 10Read more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Mountain Climbers10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 2-2-2-2-2-2 @ 21X1 WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 1/30/2023Read 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@70%3@75%3@80%3@85%3@75% WOD Teams of two, one person “working” at a time… 16 Minute AMRAP: 400 Meter Run*7 Deadlifts 135/955 Front Squats3 Shoulder to Overhead *One partner completes the run while the other completes as many rounds of the barbell movements as possible.Read more

Warm-Up 400 Meter Run Then, 3 Rounds: 20 Mountain Climbers:20 Bar Hang10 Pineapple Pickers10 Sit-Ups Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD Complete the following for time: 50 Calorie Row30 Bench Press 135/95400 Meter Farmer Carry 70/5330 BurpeesRead more