Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog:15 Hanging Knee Raise:15 Goblet Squat Hold10 Light Double DB Strict Press Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerk Weight by feel WOD For time:50/45 Calories Bike30 Double DB Ground to Overhead 45/3030 BurpeesRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 Halo Monster Walks Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/27/2023Read more

Strength/Skill Clean 12 Minutes to build to a heavy clean or work on technique WOD In teams of two, complete a 20 Minute AMRAP: 400 Meter Run*5 Strcit Pull-ups10 Push Press 95/6512 Calorie RowRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks20 Ring Rows Strength/Skill Overhead Squat or Front Squat 12 Minutes to build to a heavy single WOD Every Two Minutes For 10 Minutes: 3 Power Snatch*8 Box Jumps or Step-ups 24/20 *Choose a weight that can be completed unbroken. Try to increse from the past two weeks.Read more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 3 Inchworms10 Ring Rows5-10 Push-Ups5 Bottoms up KB Press WOD EMOM For 21 Minutes Station 1 – Bench Press x 5Station 2 – Barbell Row x 8Station 3 – Farmer Carry x 100 MetersRead more