WOD Complete 5 sets, not for time: Bench Press x Max Unbroken Reps1:00 Rope Climbs x Max Reps Rest as needed between movement and sets Score = weight moved, repsRead more

Warm-Up 2 Minute Bike, row, ski Then, :20 Bar Hang:20 Plank or HS10 Walking Lunges10 Ring Rows Strength/Skill 3 Sets, Not For Time: Strict Pull-ups x 5-10Wall Walks x 3High Box Jumps x 1.1.1 WOD Complete 3 Rounds For Time: 7 Toes-to-Bar7 Back Rack Lunges 95/6510 V-Ups 75/557 Front Rack Lunges 95/6515 Sit-Ups10 Push Press 95/65Read more

Warm-Up 2 Minute Bike, row, ski Then, 50 ft of each: JogSkipping high kneesLateral shuffleWalking LungesBear crawlBroad jumpInchworm Strength/Skill Push Jerk 10 Minutes to build to a heavy single or work on technique WOD Every 3:00 for 7 sets: 200 meter run Score = Slowest SetRead more

Warm-Up2:00 Bike, Row, Ski 2 Rounds: :15 Bar Hang:20 Palloff Hold:20 Plank or HS Hold10 Goblet Squats Strength/Skill Back Squat6-6-6-6 @70% WOD Complete 2 rounds for time: 500 Meter Row or Ski10 Hand Release Push-ups10 Double DB Hang Power Cleans 50/3510 Hand Release Push-upsRead more

Strength/Skill Snatch 5 Sets: 2 Below Knee + 1 From Ground @ 65% WOD Teams of Two, one person working at a time, alternate full Rounds… 15 Minute AMRAP: 3 Deadlifts 275/190*5 Burpee Box Jumps or Step-Ups 24/20 *Choose a weight that can be performed unbroken throughout.Read more