Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Back squat 3-3-3-3 85% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 1/22/2024Read more

Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two, one person working at a time.. 15 Minute AMRAP: 100 Calorie row Then, with the remaining time 8 Shoulder to overhead 155/10516 Burpees32 Deadlifts 155/105Read more

Warm-up 2:00 bike, row, ski 3 sets: :15 HS or plank10 Pineapple pickers10 Mountain Climbers:15 Bar hang Strength/Skill 4 Sets, not for time: 10 D-ball ground to shoulder:30 Hollow or tuck hold WOD For time: 30 Calorie bike200 Meter KB farmers carry 70/5330 Burpees50 Wall balls 20/14Read more

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang20 Banded pull-aparts Strength/skill Bench press 10-10-10-10 WOD Complete the Following For Time: 21-15-9 Hang Power Snatch 95/65Toes-to-Bar Compare to: 1/20/2022Read more

Warm-up 2:00 bike, row, ski 3 sets: :20 Jump rope5 Single leg KB deadlifts/side10 Sit-ups WOD Against a 4-minute running clock, for max reps: 500 Meter Row or ski5 Deadlifts 275/190Max rep double-unders Rest 2 minutes, and repeat for a total of six 5 sets Score = double-undersRead more