Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges20 Banded pull-aparts:15 Bar hang 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill 5 Sets: Hang Snatch x 3 reps, weight by feel WOD Complete 4, 3 Minute AMRAPs: 250 Meter Row or ski10 Front rack lunges 95/65Toes-to-bar x max reps Rest 2 Minutes between each setRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill Push press 3-3-3-3 @85% WOD For time: 100 Double-unders20 Hang power cleans 135/9520 Burpees over the bar50 Double-unders10 Hang power cleans 135/9510 Burpees over the barRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts3 Lunge matrix/side Strength/skill Pause front squat 5-5-5-5 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/25/2024Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Squats100 Meter jog WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 400 Meter run40 OH Plate lunges 45/2520 Plate burpees800 Meter row Run togetherRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 6 Dynamic scorpions10 Pineapple pickers10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 12/15/2023Read more