Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 -Try to increase weight from last week. WOD Complete 4 sets, Not for Time: Bench Press x 3 RepsSupine Barbell Row x 4 RepsBroad Jump x 3 Reps (perform as singles, rest between each rep)Read more

Warm-Up 2 Minute Row, bike, or ski Then, 3 Sets: 10 Pineapple PickersBottoms Up KB Carry x 50 Feet8 Reverse Snow Angels WOD 20 Minute AMRAP: 8 Deadlifts 225/1558 Single-Arm DB Push Press, Right 50/358 Single-Arm DB Push Press, Left8 Medicine Ball Sit-Ups 20/14Read more

Warm-Up 3 Sets: 5 Cal Ski3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Rope Climbs or Rope Pulls x 1-3 RepsKB Front Rack Walking Lunges x 50 FeetTuck Hold or Hollow Hold x :30 WOD Complete 4 Sets For Max Reps: :30 of Alternating PistolsRest :30:30 of Parallette Pass ThroughsRest :30:30 of Ski for CaloriesRest :30Read more

Warm-Up 3 Rounds: 30 Single-Unders10 Pineapple Pickers:15 Bar Hang10 Goblet Squats Strength/Skill Back Squat 10-10-10 Weight by feel WOD 10 Minute AMRAP: 5/3 Strict Pull-ups7 Burpees9 KBS 70/53Read more

Warm-Up 3 Rounds: 3 Lunge Complex Each Leg5 Cal Ski10 Mountain Climbers WOD Teams of two, one person working at a time, complete the following for time: 80 Calorie Ski40 Burpees80 KBS 53/3540 Burpees80 KB Goblet Lunges 53/3540 BurpeesRead more