Warm-up 400 meter jog then… 3 sets: 50′ running high knees50′ running butt kicks50′ skipping high knees50′ bear crawls Strength/Skill 4 Sets: 2 cleans below knee + 5 front squats WOD Complete the following for time: run 400 meters30 alternating db snatch 50/35run 400 meters20 alternating db snatchrun 400 meters10 alternating db snatchRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 5 bottoms up kb press10 reverse lunges50’skipping high knees WOD 6 minutes: push jerk from rack – build to a heavy triple(begin with no more than 155/105) Rest 2 Minutes 6 Minutes: burpee box step overs 24/20 Rest 2 Minutes 6 Minutes: bike, calories Score = PJ weight, reps, caloriesRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill 3 sets: farmer carry x 200 meterssingle arm DB OHS or FS x 8 each side WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 1/25/2023Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 20 banded pull-aparts10 ring rows10 mountain climbers Strength/Skill 5 sets: bench press x 7supine barbell row x 6 WOD Complete 2 sets for max reps: 3:00 row or ski, calories2:00 burpees1:00 Pull-ups2:00 restRead more

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Back Squat 3@80%2@85%2@90%1@95% WOD 3 rounds for time: 30 Wall Balls 20/1430 Hang Power Snatches 75/55Read more