Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang Strength/Skill Back squat 7 Sets: 3 reps @ 75% WOD 4 Rounds for time: 25 KBS 53/3510 C2B pull-upsRead more

Strength/Skill 5 Sets: Snatch x 3 reps 75% WOD In teams of two, complete as many rounds and reps as possible in 7 minutes of: 8 Calories ski16 Air squats Overhead Plate Hold 45/25 – while next teammate completes the ski and squats Rest 2 minutes In teams of two, complete as many rounds and reps as possible in 7 minutes of: 10 Calories of Assault Bike8 Dumbbell STOH 50/35 Front-Racked Kettlebell Hold 53/35 – while next teammate completes the Bike and push pressesRead more

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