Strength/Skill 4 Sets: High hang snatch + hang snatch + snatch WOD Teams of two, complete two rounds for time: 100 calorie row, ski20 Push jerks 135/9530 BurpeesRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 3 hang power cleans + 3 front squats Choose a weight which can be completed unbroken WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups – Score is total seconds held + total reps completed.– Perform just one attempt on the holds each minute. Compare to: 9/7/2023Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders3 Inchworms5 Push-ups Strength/Skill 3 Sets: Barbell row x 6 repsDB Bench press x 10 reps WOD 20 Minute AMRAP: 1,000 Meter row Then, with the remaining time… 20 Single DB box step-ups 20″ 50/3520 Sit-ups20 Double-undersRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges10 Mountain Climbers10 Goblet squats Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00 Wall Balls 20/14Rest 1:00 Compare to:8/11/2023Read more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 2-2-2-2-2 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 10/23/2023Read more