Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms10 Pineapple pickers WOD Every 5 minutes, for 30 minutes (3 sets of each) for times: Station 1 – 500 Meter Row 4 DB Man makers 50/35Station 2 – 20 Calorie bike 14 Front rack lunges 95/65 Example: Station 1 0:00-5:00Station 2 5:00-10:00Station 1 10:00-15:00… and so on Scale reps/distance to achieve at least 1-2 minutes rest each round. Score = slowest time for each stationRead more

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang Strength/Skill Back squat 5 Sets: 3 reps @ 80% WOD Complete 3, 4 minute AMRAP’s 40 Double-unders20 BurpeesToes-to-bar x max repsRest 1 minute between eachRead more

Strength/Skill 4 Sets: Snatch x 3 reps 80% WOD Teams of two, alternate movements to complete as many rounds and reps as possible in 18 minutes: 3 Strict Handstand Push-Ups6 Burpee Pull-Ups9 Goblet Squats 70/5312 Push-Ups10 Calories of bike or skiRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog50′ Skipping high knees5 Strict knees to schest WOD 20 Minute AMRAP: 400 Meter run1 Clean (heavy)15 Toes-to-bar -Choose a weight that’s challenging but can be completed without missing any reps-Score = Rounds, total weight accumulated. Subtract the weight of any missed reps from your total.Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders:15 Front leaning rest on rings:15 Bar hang Strength/Skill 4 Sets, not for time: Wall walks x 1-3 repsRing push-ups x 10 repsStrict supine pull-up x 5-10 reps WOD 5 Minute AMRAP: 100 Meter farmers carry 70/5350 Double-unders Rest 2 minutes 5 Minute AMRAP: DB Man makers 50/35Read more