Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets :30 Jump rope8 Sampson Lunges8 Reverse Snow Angels Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD 9 Minute AMRAP: 8 Single arm DB STOH/arm40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Sit-ups3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Deadlift 11-9-7-5 @20X1 Try to increase weight from last week WOD Complete as many rounds as possible in 6 minutes of:5 Strict Pull-Ups10 Goblet Squats 70/53 Rest 2 minutes, and then … Complete as many rounds as possible in 6 minutes of:12 V-Ups3 Wall WalksRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Sampson lunges10 Pineapple pickers10 Halo squats Strength/Skill Back squat 10-10-10 65% WOD Four rounds for time: 250 Meter Row or Ski10 Burpees over the Bar8 Power Snatches 95/65Read more

WOD Teams of two, one person working at a time: 60 Cal bike60 Power cleans60 DB Pull throughs60 DB Push press60 Cal skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows20 Mountain climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 20 Air squats15 Sit-ups10 KBS 70/53Read more