Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 3 Inchworms10 Ring Rows5-10 Push-Ups5 Bottoms up KB Press WOD EMOM For 21 Minutes Station 1 – Bench Press x 5Station 2 – Barbell Row x 8Station 3 – Farmer Carry x 100 MetersRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Ring Rows50′ Skipping High Knees10 Mountain Climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD Complete the Following For Time: 70 Calorie Row50 Hang Power Cleans 95/6530 Burpees Over the BarRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog10 Pineapple Pickers20 Banded Pull-aparts10 Halo Monster Walks Strength/Skill 5 Sets: 1 Shoulder Press + 2 Push Press + 3 Push Jerk WOD 21 Minute AMRAP: 400 Meter Runimmediately followed by…Three rounds of:5 Pull-Ups10 Push-Ups15 Air SquatsRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank10 Halo Monster Walks Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD Compete the Following For Time: 40-30-20-10 KBS 53/35Double-UndersRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@75%3@80%2@85%1@90%1@95 WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Medicine Ball run 20/1442 Deadlifts 225//15542 Burpees400 Meter Medicine Ball run30 Deadlifts30 Burpees400 Meter Medicine Ball run18 Deadlifts18 BurpeesRead more