Warm-up 2:00 bike, row, ski 3 sets: :20 HS hold or plank10 Pineapple pickers3 inchworms Strength Deadlift 12-10-8-6 WOD For time: 400 Meter farmer carry 53/35800 Meter run1,000 Meter rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: 1 High hang snatch + 2 below knee snatch WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang power clean x 2Minute 2|Double KB front rack carry x 100mMinute 3|Strict supine pull-up x 5-10Read more

Warm-up Bike, row ,ski 2:00 3 sets: 10 Air squats20 Banded pull-aparts10 Dynamic scorpions3 Inchworms Strength/Skill Bench press 8-8-8-8-8 WOD 12 Minute AMRAP: 7 Push press 115/7514 Wall balls 20/1421 Sit-upsRead more

Warm-up 3:00 Bike, row, ski 3 sets: 10 Pineapple pickers20 Banded pull-aparts:15 HS or plank hold WOD EMOM for 4 minutesStation 1 – 30 seconds of Assault Bike or RowingStation 2 – 30 seconds of KBS 70/53Station 3 – 30 seconds of BurpeesStation 4 – Rest When the running clock reaches 5:00, perform the following… Every 3 minutes, for 15 minutes (5 sets):-Number of calories completed during 30 second max effort-Number of KBS completed during 30 second max effort-Number of burpees completed during 30 second max effortRead more

Strength/Skill Back squat 5 Sets: 3 reps @ 80% WOD 7 Minute AMRAP: 10 Thrusters 95/655 C2B pull-upsRead more