Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:20 Paloff hold/side10 Sit-ups:20 Bar hang Strength/skill Back squat 5 75%3 80%2 85%2 85%2 85%2 85% WOD 9 Minute AMRAP: 3 Thrusters 115/753 Toes-to-bar3 Burpees over the barRead more

WOD Teams of two, one person working at a time: 2,000 meter row (switch every 250) Then, 8 rounds of: 10 Power cleans12 Box jumps or step-upsRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC passthrough lunges10 DB floor press10 Sit-ups50’Skipping high knees/jog back Strength/Skill Snatch 3 75%3 80%2 85%1 90%3 75% WOD 4 Sets, not for time: 6 Turkish get-ups or turkish sit-ups12 V-ups or tuck-ups12 DB bench press100 Meter D-ball carryRead 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 75%3 80%2 85%1 90%3 75% WOD 3 Rounds for time: 15 Push press 95/65400 Meter runRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded leg curls20 Plank shoulder taps5 Halo monster walk Strength/Skill Overhead squat or Front squat 3-3-3-3-3 Weight by feel WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Air squats Compare to: 5/6/2024Read more