Warm-up 2:00 bike, row, ski then, 3 Sets: 10 Goblet squats10 Halo monster walks:15 Bar hang Strength/Skill Back squat 6-6-6-6 70% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 1/23/2023Read more

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 3-3-2-1-1-1 WOD Teams of two, alternate full rounds to complete a 14 Minute AMRAP: 8 Wall balls 20/148 Deadlifts 225/155Read more

Warm-up 3:00 bike, row, ski then, 3 Sets: 10 strict DB press10 Ring rows10 Sit-ups Strength/Skill 3 sets: Strict HSPU or unsupported BB press x 5Farmer carry x 100 metersStrict pull-ups x 5-10 WOD For time: 12 Toes-to-bar500 Meter Row or ski12 Box jumps or step-ups 24/20500 Meter Row or ski12 Toes-to-bar500 Meter Row or ski12 Box jumps or step-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill 5 Sets: 2 Hang power snatch + 1 Power snatch Choose a weight you can perform reps unbroken WOD 6 Minute AMRAP: 10 Thrusters 95/6510 Burpees over the bar Rest 3 Minutes 6 Minute AMRAP: 7 Front squats 135/9514 DB Deadlifts 50/35/arm Perform front squats from the rackRead more

Warm-up 3:00 bike, row, ski then, 3 Sets: Banded tricep extensions x 10Banded chest press x 10Ring push ups x 10 WOD EMOM 18 Minutes: Station 1 | Dips x 8-10Station 2 | Supine barbell rows x 8Station 3 | Parallette pass throughs x 5Read more