Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5-5 70% WOD 2 rounds for max reps: 2:00 DB man makers 50/351:00 Rest2:00 Burpee pull-ups1:00 Rest2:00 Bike, calories1:00 RestRead more

WOD In teams of two, each member must complete the following for time: 1000 Meter Row20 Pull-Ups30 Thrusters 45/35 Partner A will start on the row, and Partner B will begin after Partner A has started on Pull-Ups After finishing, Partner A must rest until Partner B has finished the final thruster, and then… In teams of two, each member must complete the following for time:50/40 Calories of Assault Bike20 Pull-Ups30 Thrusters 45/35 Partner B does not start the pull-ups until Partner A has completed their Assault Bike calories.Read more

Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold10 Ring rows10 PVC passthrough lunges10 Sit-ups Strength/Skill EMOM for 3 minutes: hang snatch high pull x 3 Then, EMOM for 4 minutes: hang snatch x 3 Then, EMOM for 4 minutes: snatch x 2 WOD For time: 21-15-9 Toes-to-barDeadlift 185/135Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Walking lunges20 Mountain climbers20 Banded pull-aparts WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 10-15 DipsStation 2 – 10 Calories SkiStation 3 – 100-Meter Farmer CarryStation 4 – 10 Burpee Box Step-OversRead more

Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Ring rows10 Halo squats Strength/Skill EMOM for 3 minutes: hang muscle clean x 3 Then, EMOM for 4 minutes: hang power clean x 3 Then, EMOM for 4 minutes: clean x 2 WOD 6 sets, for max reps: :30 Wall balls 20/14:30 Rest:30 Bike, calories:30 RestRead more