Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 20 Single Unders10 Pineapple Pickers10 Halo Monster Walks10 Mountain Climbers Strength/Skill Back Squats 10-10-10 @50-60% WOD 10 Minute AMRAP: 3 Strict Pull-Ups15 Double-Unders6 Double DB Hang Power Cleans 50/3515 Double-Unders9 BurpeesRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@75%3@80%2@85%1@903@80% WOD Teams of two, one person working at a time… Complete 2 Rounds For Time: 1,000 Meter Row40 Hang Power Cleans 135/9520 Push JerksRead more

Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 3-3-3-3-3 OR Front Squat 3-3-3-3-3 WOD Every 2 Minutes For 10 Minutes (5 Sets): 7 Power Snatches*10 Burpees Over the Bar *Choose a weight which you can complete all five sets unbroken.Score = slowest setRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Sit-Ups:20 Bar Hang20 Single Unders20 Banded Pull Aparts WOD Complete For Max Reps: 2:00 Bench Press 135/95Rest 2:002:00 Row For CaloriesRest 2:002:00 Double-UndersRest 2:002:00 Ski For CaloriesRest 2:002:00 Toes-to-BarRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Skipping High Knees10 Mountain Climbers Strength/Skill 4 Sets: HS Hold x :30 or Freestanding x 3 attemptsOverhead Plate Sit-ups x 10 WOD Complete the Following for Time: 400 Meter Run50 Air Squats10 Walking Lunges400 Meter Run40 Air Squats20 Walking Lunges400 Meter Run30 Air Squats30 Walking Lunges400 Meter Run20 Air Squats40 Walking Lunges400 Meter Run10 Air Squats50 Walking Lunges 22 Minute Time Cap Compare to: 12/1/2020Read more