Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows10 Pineapple pickers Strength/skill Push jerk 3 70%3 75%3 80%2 85%1 90%1 90% WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 6/13/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Pineapple pickers10 Halo squats Strength/Skill Back squat 3-3-3-3-3 85% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 7/28/2025Read more

WOD Teams of two, for time: 400 Meter Run40 Pull-ups50 Burpees40 Deadlifts 225/155400 Meter Run40 Deadlifts50 Burpees40 Pull-ups400 Meter Run -Run together, one person works at a time to split all the other repsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows5-10 Push-ups Strength/skill 3 Sets: 100 Meter farmer carry10-15 Dips10 Supine barbell rows WOD 14 Minute AMRAP: 2,000 Meter row or ski Then, with the remaining time 5 Push press 135/9510 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Bar hang100 Meter waiter/suitcase carry Strength/skill 5 Sets: 2 Power cleans + 2 Front squats Build throughout WOD For time: 30 Cal bike200 Meter D-ball carry 100/7030 Toes-to-bar Hybrid Conditioning (5:30) For time: 5K rowRead more