Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 80% WOD For time: 60 wall-ball shots 20/1450 push-ups40 toes-to-barsRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges20 Mountain climbers20 Banded pull aparts Strength/skill 4 Sets: 100 Meter farmer carrySupine barbell rows x 10 WOD 5 rounds for time: 20 Cal row15 Front-rack lunges 75/55Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 12-10-8-6 weight by feel WOD Open workout “12.1” 7 Minute AMRAP: Burpees to a 6″ targetRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 jump rope10 Pineapple pickers10 Ring rows Strength/skill Back squat 5 75%4 80%4 85%4 85% WOD Five rounds for time of: 10 pull-ups10 Single-DB push presses 50/3520 Double-unders Split between arms as neededRead more

Warm-up 4:00 bike, row, ski 3 sets: 10 Squats10 Ring rows10 Sit-ups WOD Teams of two, alternate full rounds for 20 minutes: 15 KBS 53/3510 Wall balls 20/14Read more