Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Reverse lunges50′ Skipping high knees Strength/Skill Back squat 5-5-5-5-5 70% WOD Complete the Following For Time: 800 Meter Run Then, 21-15-9 Deadlifts 225/155Box Jumps or Step-Ups 24/20 Compare to: 6/9/2024Read more

Strength/Skill Clean 3-3-3-3 85% WOD Teams of two, alternate movements for 16 Minutes: 5 Front Squats 165/1105/3 Strict Pull-ups100 Meter run10 Push-ups20 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3-3-3-3 85% WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 3/20/2024Read more

Warm-up 3 sets: 250 Meter row or ski10 Ring rows3 Inchworms Strength/Skill 4 Sets, not for time: L-hang or Tuck Hang x max timeDips x 5-10 repsV-ups or tuck-ups x 10 WOD Complete 2 sets for max reps: 3:00 Row or ski2:00 DB Man makers 50/351:00 Pull-ups No rest between movements or roundsRead more

Warm-up 3 sets: 250 Meter row or ski10 Goblet squats:15 Bar hang20 Mountain climbers WOD EMOM for 24 Minutes Station 1|Power clean + 2 Hang power cleansStation 2|Farmer carry x 100 metersStation 3|Wall-balls x 10-15 repsRead more