Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Floor press10 DB row/arm (light)10-20 Banded OH tricep extensions Strength/skill Bench press 5 65%3 70%3 75%2 80%1 85%1 90%1 95%1 100+%1 100+% WOD 5 rounds for time: 15 Push-ups20 Sit-ups40 Double-unders Hybrid conditioning 3 Rounds for time: 400 Meter medicine ball run15 Push-ups800 Meter ski30 Sit-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk100 Meter jog20 Banded pull-aparts Strength/skill Push Jerk 3-3-3-3-3 80% WOD 16 Minute AMRAP: 400 Meter run30 Alternating DB snatches 50/3520 DB box step-ups 20″Read more

Warm-up 2:00 bike, row, ski 3 sets: 50′ Halo monster walk:15 Bar hang10 Pineapple pickers Strength/skill Back squat 4-4-4-4 80% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/4/2024Read more

WOD Teams of two, alternate movements for 20 minutes: 3 Power cleans 155/1055 Pull-ups100 Meter run5 Burpees10 DB pull throughs 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded good mornings10 PVC pass throughs:30 jump rope Strength/skill Deadlift 9-7-5-3 @20X1 WOD 3 rounds for time: 10 Power snatch 75/5520 Wall balls40 Double-undersRead more