Warm-up 3 sets: 5 cal bike, row, ski20 Singles10 Pineapple pickers10 Sampson lunges WODEvery 6 minutes for 30 minutes (5 sets): 30 Cal Bike or 35 Cal ski50 Double-unders10 KBS 70/53 -Scale to achieve at least one minute rest-Score = slowest setRead more

Strength/Skill Back squat 7 Sets: 4 reps @ 70% WOD 2 Rounds for max reps: 1:00 Burpee pull-upsRest 1:001:00 Wall walksRest 1:001:00 Minute row, caloriesRest 1:00Read more

Strength/Skill Clean 3-3-3-3-3 @70% WOD Teams of two, one person working at a time, 18 Minute AMRAP: 10 Ground to overhead 135/9540 Box step-overs 24/20400 Meter run Run togetherRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 3-3-3-3-3 weight by feel WOD 12 Minute AMRAP: 10 Alternating DB snatch 50/3510 Alternating pistols10 Toes-to-barRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: HS hold x max timeDB bench press x 10High box jump x 3 reps WOD 2 Rounds For time: 100 Double-unders20 Hang power cleans 135/9525 Hang release push-upsRead more