Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Sampson lunges10 Pineapple pickers10 Ring rows Strength/Skill Back squat 6-6-6-6-6 65% WOD 10 Minute AMRAP: 10 Toes-to-bar15 KBS 53/3520 KB Box step-ups 24/20″ box -Use a single KB for step-ups.Read more

Strength/Skill Clean 3-3-3-3-3 80% WOD Teams of two, alternate full rounds to cpmplete a 15 minute AMRAP: 3 Front squats 155/1056 Burpees9 KBS 53/35Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3-3-3-3-3 80% WOD 4 Rounds for time: 400 Meter run10 Deadlifts 275/190Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank10 Samson lunges Strength/Skill 4 sets: Single arm KB Front rack carry x 100mHS hold x :30Alternating pistols x 12 reps WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 3/28/2024Read more

Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 3-3-3-3-3 80% WOD 12 Minute AMRAP: 10-calorie row or ski3 thrusters 135/9512-calorie row3 thrusters14-calorie row3 thrusters – Add 2 calories each round until time expires.Read more