Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 5 Rounds for time: 5 Deadlifts 275/19020 Sit-ups30 Double-unders Compare to: 4/18/2024Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squatsStrength/Skill Back squat 5-5-5-5-5 70% WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 7/1/2024Read more

WOD Teams of two… 20 Minute AMRAP: 400 Meter run5 Pull-ups10 Push-ups15 Squats One partner runs while the other completes as man reps of the movents as possible, then alternate.Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: High hang snatch + hang snatch + snatch 65% WOD 5 Rounds, not for time: 10 DB bench press10 Barbell row100 Meter farmer carryMax time HS holdRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Banded good mornings100 Meter jog5 Up downs Strength/Skill 5 Sets: High hang clean + hang clean + clean 65% WOD Every 90 seconds for 5 sets: 7 Deadlift10 Burpees over the bar -Choose a DL weight which is challenging but can be completed unbroken-Score = slowest time, total weight movedRead more