Warm-Up 2:00 bike, row, ski 2 Sets: 10 Walking lunges10 Single banded lat pull downs10 Sit-ups:15 Bae hang Strength/Skill 4 sets, not for time 5-10 D-ball over shoulder100 Meter Suitcase carry12 OH plate sit-ups WOD 10 Minute AMRAP: 2 Toes-to-bar2 Single DB box step-ups 20″ 50/354 Toes-to-bar4 Single DB box step-ups6 Toes-to-bar6 Single DB box step-ups Keep increasing each set by two reps until time expires Hybrid Conditioning (10:30) 25 Minute AMRAP: 500 Meter row 400 Meter runRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For time: 800 Meter run then, 4 rounds 10 Burpees25 KBS 53/35 finish with… 800 Meter runRead more

Warm-up 2:00 bike, row, ski 2 Sets: :20 Palloff hold50′ Monster walk:30 Jump rope:20 Bar hang Strenght/Skill Back squat 10-10-10 50-60% WOD For time: 100 Double-unders100 Air squats50 Sit-ups50 Push-ups30 Pull-ups25 Deadlifts 225/155Read more

WOD Teams of two, alternate rounds for 25 minutes: 15 Deadlifts15 Calorie row10 Toes to Bar20 Dumbbell Floor Press5 Wall WalksRead more

Warm-Up 2:00 bike, row, ski 2 Sets: :30 Jump rope10 Single banded lat pull downs10 Halo squats5 KB deadlifts Strength/Skill Snatch EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD For time: 40 Calorie bike50 Double-unders20 Back squats 185/13550 Double-unders40 Calorie ski Compare to: 11/21/2024Read more