Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5 80% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 11/25/2025Read more

WOD Teams of two, one person working at a time, 21 Minute AMRAP: 60 Calorie row or ski60 DB Floor press 50/3560 DB Pull throughs60 KBS 53/35:60 Bar hangRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Dynamic scorpions10 pineapple pickers:15 plank or HS hold:15 Bar hang Strength/Skill 5 Sets: Clean x 3 reps @ 70% 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: 3/20/2024Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 PVC pass through lunges:20 Bar hang Ring rows10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 70% WOD Five sets for max reps: :30 Push press 95/65:30 rest:30 Bike, calories:30 restRead more

Warm-up 2 minute bike, row, ski then… 3 sets: :20 Jump rope10 Sampson lunges:15 Squat hold Strength/Skill 4 Sets: 100 Meter Suitcase Carry + Waiter’s Carry(switch at 50)Accumulate :30 Hollow hold or tuck hold WOD 5 Rounds for time: 6 Front squats 155/10630 Double-unders20 Sit-upsRead more