Warm-Up 1 Set: 2:00 Bike or Row (slow)20 Air Squats20 Shoulder Taps 1 Set: 1:30 Bike or Row (med)20 Reverse Lunges20 Mountain Climbers 1 Set: 1:00 Bike or Row (fast)20 Walking Lunges10 Inchworms Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 6/8/2023Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 20 Single unders10 Goblet squats8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 5 Rounds for time: 8 Push press 115/7510 Front squats 115/7540 Double-undersRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every :90 for 27 minutes (6 sets): Station 1 – Deadlift x 5Station 2 – Burpees over the bar x 12Station 3 – Farmer carry x 100 meters 70/53 -Choose a DL weight which is challenging but can be completed unbroken. Try to increase from last week’s weight.Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Ring rows10 Air squats10 Halo monster walks Strength/Skill Back squat 6-6-6-6 @ 65% WOD 15 Minute AMRAP: 200 Meter run10 Pull-ups20 Walking lungesRead more

WOD Teams of two, one person working at a time: 400 Meter D-ball carry 100/7050 Burpee pull-ups1,000 Meter row50 Calorie Bike400 Meter Farmers carry carry 70/53Read more