Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 PVC pass through lunges:15 Bar hang:15 Plank or HS hold Strength/Skill Overhead squat or front squat 3-3-3-3 weight by feel WOD 15 Toes-to-bar400 Meter run21 Thrusters 75/55400 Meter run21 thrusters400 Meter run15 Toes-to-barRead more

Warm-up 400 meter jog then, 3 sets: :30 Single-unders10 KB Deadlifts10 DB Strict press10 KB Goblet squats Strength/Skill Tempo deadlifts 6-5-4-3 @ 20X1 WOD 5 Rounds for time: 7 Power snatch 95/6514 Sit-ups21 Double-undersRead more

Warm-up 2:00 bike, row, ski then, 3 sets: 100 Meter jog3 Inchworms10 Sit-ups10 Walking lunges WOD EMOM 24 minutes for max reps/time: Min. 1 | Wall walks x 3Min. 2 | Paralette pass-throughs x 5Min. 3 | DB Box Step-ups x 10 45/30 20″Min. 4 | Bike x :30 for max cals– Score is total bike caloriesRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 Bar hang20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @65% WOD Every 3:00 for 12 minutes (4 sets): Row or ski 250 metersStrict pull-ups x 7/5 reps Score = slowest setRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Back squat 6-6-6-6 @70% WOD On a 15:00 clock: 40 Burpees over the bar40 Wall balls 20/14800 Meter runMax-reps hang squat cleans in the remaining time 155/95Read more