Warm-up 2:00 Bike, row, ski 3 sets: 10 DB bench press:15 Bar hang10 Sit-ups10 Pineapple pickers Strength/Skill 4 Sets, not for time: 10 Dips10 Dball ground to shoulder10 V-ups or tuck-ups WOD 15 Minute AMRAP: 7 KBS 70/537 Toes-to-bar7 Box jumps or step-upsRead more

Warm-up 2:00 Bike, row, ski 3 sets: :15 HS or plank hold20 Mountain climbers10 Ring rows Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 1,000 meter row or ski15 Burpees750 meter row or ski15 Burpees500 meter row or ski15 BurpeesRead more

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB strict press10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%2 85%1 90%1 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups15 Sit-upsRead more

WOD Teams of two, one person king at a time, complete a 22 Minute AMRAP: 50 Calorie row40 KBS 53/3530 KB goblet squats 53/3520 Push press 95/65Read more

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 DB floor press:15 Bar hang20 Banded pull-aparts Strength/Skill Bench press 10-10-10-10-10 weight by feel WOD Four sets, not for time: 5-10 DipsMax time HS or plank hold6 Turkish get-ups or Turkish sit-ups10 Barbell rowsRead more