Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 5 Goblet Squats10 KB deadlifts10 Ring rows5 Up downs Strength/Skill 4 Sets: 1 Power clean + 3 front squats Choose a weight which can be completed unbroken WOD For time: 50 Wall balls 20/14400 Meter run30 Deadlifts 225/15520 Burpees over the bar 14 Minute time capRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders3 Inchworms10 Sampson lunges Strength/Skill 4 Sets, not for time: Wall walks x 1-3 repsAlternating pistols x 10 repsFarmer carry x 100 meters WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to: 11/6/2023Read more

Warm-Up 3 Sets: 5 cal bike or row10 walking lunges:20 Bar hang5 Bottoms up KB press Strength/Skill Push Press 4-4-4-4 @ 80% WOD Complete 3 sets: 3 Minute AMRAP: 14/12 Calorie bike Then, with the remaining time… 12 Push ups6 Toes-to-bar Rest 3 minutes between eachRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 Grasshoppers/mountain climbers3 Inchworms/wall walks5 Strict knees to chest WOD Every 10 minutes, for 30 minutes (3 sets) for times: 1,000 Meter row or ski20 Single DB box step-ups 50/35 20″20 Alternating DB snatch 50/35 Scale reps/distance to achieve 2-3 minutes rest each round. Score = time for each roundRead more

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 7 Sets: 3 reps @ 70% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/20/2023Read more