Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 3-3-3-3-3 85% WOD 3 Rounds for time: 15 Burpees over the bar12 Deadlifts 225/15575 Double-unders Scale deadlifts to a weight you can complete in 1-2 sets.Read more

Warm-up 2:00 bike, row, ski 50 feet of each: High knee pullHeel pullFigure 4 pullWalking lungesSkipping high kneesjogRunning high kneesjogRunning butt kicksjogBear crawl Strength/skill Back squat 7 sets: 3 reps 80% WOD For time: 20-16-12-8-4Calorie row or ski10-8-6-4-2Toes-to-barRead more

WOD Teams of two, complete the following for time: 50 bench press 95/65800m run40 bench press 135/95400m run30 bench press 155/105200m run20 bench press 175/115100m run10 bench press 185/125 -Partners run together, split bench press repsRead more

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Clean 3 70%3 75%3 80%2 85%3 75% WOD 8 Minute AMRAP: 4 Hang power clean8 Box jumps or step-ups 24/20 -Choose a weight that can be completed unbroken throughout-Score = Rounds + weightRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 Plank or HS hold10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3 70%3 75%3 80%2 85%3 75% WOD 1,500 Meter row or ski50 KBS 50/3550 Sit-ups30 Burpees25 KBS 50/3525 Sit-upsRead more