Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges Strength/Skill Complete 3 sets, not for time: Deficit Push-ups x 5-10 Reps @21X1HS Hold Against Wall x :30 or Freestanding x 3 AttemptsHollow or Tuck Hold x :30 WOD EMOM For 15 Minutes (5 Sets): Minute 1: Rope Climbs or Pulls From the Ground x 1-3 RepsMinute 2: Ski Erg x 9/7 CaloriesMinute 3: Alternating Pistols x 10 RepsRead more

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Press 5-5-5-5 @ 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: 2/8/2022Read more

Warm-Up 3 Rounds: 20 Single Unders10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 5 Sets: 1 Hang Power Clean + 2 Power Cleans Weight by feel WOD Complete 5 Rounds For Time: 24 Double-Unders12 Deadlifts 155/1056 Hang Power Cleans 155/105 13 Minute Time CapRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD 10 Minute AMRAP: 5 Burpees10 Kettle Bell Swings 53/3515 Goblet Squats 53/35Read more

Warm-Up 3 Rounds: 400 Meter Jog Then 3 Sets: :15 Push-up PlankRest :15:15 Sit-UpsRest :15:15 Mountain ClimbersRest :15:15 Pineapple PickersRest :15 WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 100 Meter Run6 Burpees8 Medicine Ball Sit-Ups 20/1410 Single Kettle Bell Deadllifts 70/5312 Air SquatsRead more