Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 pvs overhead squats Strength/Skill 5 sets: Snatch x 3 reps @ 75% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 8/3/3023Read more

Strength 4 sets: 6 Supine barbell rows5 Paralette passthroughs:30 HS hold WOD Every :90 for 5 sets: Station 1 – 100 Meter D ball carry 100/70Station 2 – 3 Rope climbsStation 3 – 1:00 Max calorie skiRead more

Warm-up 3 Sets: 1:00 bike, row, ski10 Pineapple pickers10 Walking lunges10 Ring rows Strength/Skill Bench press 2-2-2-2-2-2 WOD For time: 21-15-9 Deadlift 225/155Burpee box jumps or step-ups 24/20Read more

Warm-up 2 Sets: 50′ High knee pull50′ Heel to glute pull50′ Running high knee50′ Running butt kicks50′ Skipping high knee50′ Bear crawl WOD Every 5 minutes, for 40 minutes (2 sets): Station 1 – 30/25 Calorie bikeStation 2 – 8 Man makers 50/35Station 3 – 400 Meter med ball run 20/14Station 4 – 20 Toes-to-barRead more

Strength Front squat 3-3-3-3-3 @22X1 WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 10/30/2023Read more