Warm-up 3 Sets: 10 Pineapple pickers10 Air squats10 Ring rows:15 Bar hang Strength/skill Four sets of: Deadlift x 3 reps @ 20X1 Rest 20 seconds Tall Box Jumps x 5 reps (land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)Rest 2 minutes between sets WOD Complete 4 rounds for time: 10 Front squats 115/7510 Toes-to-barRead more

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press100 Meter jog 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 Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run250 Meter row or ski12 Alternating DB snatch 50/35 Score = slowest setRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Box Squats 4-4-4-4-4 @ 21X1 WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53 Compare to: 6/24/2024Read more

Strength/Skill Power clean 3-3-3-3-3 Weight by feel WOD Teams of two, one person working at a time, alternate movements for 15 Minutes: 5 Front squats 135/955 Toes-to-bar5 Shoulder to overheadRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers:15 HS or plank hold3 Inchworms WOD Three rounds for time: 1000 Meter Row or ski15 Burpees100 Meter single arm farmer carry 70/5330 Walking Lunges15 KBS 70/53Read more