Warm-up 2:00 bike, row, ski then, 3 Sets: :15 Leaning rest on rings10 Pineapple pickers:15 Bar hang Strength/Skill 4 Sets, not for time: Ring push-ups x 8-10Strict supine pull-ups x 5-7 WOD EMOM 21 minutes: Min 1|Sit-ups x 10-15Min 2|DB rows x 6 each sideMin 3|Hanstand or plank hold x max timeRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 125 meter row5 bottoms up press10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD 3 Rounds for time: 500 Meter row or ski12 Deadlifts 225/15510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-undersRead more

Holiday schedule: No 5 am or 6:30 pm class Monday Warm-up 2:00 bike, row, ski Then… 10 Walking lunges10 Med ball deadlifts10 Walking lunges10 Med ball strict press10 Walking lunges10 Med ball push press Strength/Skill Back squat 7 Sets: 3 reps @ 65% WOD 5 rounds for time: 12 push presses 75/5512 alternating front rack lungesRead more

Strength/Skill 4 Sets: Mid thigh hang snatch + below knee hang snatch + snatch WOD Teams of two, alternate full rounds, 15 minute AMRAP: 3 Push jerks 155/1056 Box jumps or step-ups 14/2012 Air squatsRead more