Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side:20 Front leaning rest on rings Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 Rest Compare to: 9/12/2023Read more

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 – 800 Meter RowStation 2 – Two rounds of:4 Deadlifts 225/1558 Burpees over the bar12 DB Walking Lunges 50/35 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 7 Sets: 3 reps @ 75% WOD 4 Rounds for time: 25 KBS 53/3510 C2B pull-upsRead more

Strength/Skill 5 Sets: Snatch x 3 reps 75% WOD In teams of two, complete as many rounds and reps as possible in 7 minutes of: 8 Calories ski16 Air squats Overhead Plate Hold 45/25 – while next teammate completes the ski and squats Rest 2 minutes In teams of two, complete as many rounds and reps as possible in 7 minutes of: 10 Calories of Assault Bike8 Dumbbell STOH 50/35 Front-Racked Kettlebell Hold 53/35 – while next teammate completes the Bike and push pressesRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 5 Goblet Squats10 KB deadlifts10 Ring rows5 Up downs Strength/Skill 4 Sets: 1 Power clean + 3 front squats Choose a weight which can be completed unbroken WOD For time: 50 Wall balls 20/14400 Meter run30 Deadlifts 225/15520 Burpees over the bar 14 Minute time capRead more