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

Strength/Skill Snatch 4 Sets: 2 @ 85% WOD Teams of two, alternate movements… 16 minute AMRAP: 10 Push Press 95/658 Burpees6 Toes-to-barRead more

Warm-Up 400 Meter Jog 3 Rounds: 50′ Skipping High Knees20 Banded Pull-aparts:20 Plank or HS Hold Strength/Skill 5 Sets: 3 Deadlifts + 1 Pause Clean (abv knee) + 4 Front Squats Pause 2 seconds just above knee during pause clean WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 1/4/2023Read more

Warm-up 2:00 bike, row, ski Then, 3 Sets: 20 single unders:15 bar hang10 ring row10 goblet squats Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD AMRAP 5:10 air squats30 double-unders10 pull-ups AMRAP 5:10 reverse lunges30 double-unders10 pull-ups AMRAP 5:10 alternating pistols30 double-unders10 pull-ups – Rest 1:00 between AMRAPs.Read more