Warm-up 2:00 bike, row, ski 3 sets: :15 HS or plank10 Pineapple pickers10 Mountain Climbers:15 Bar hang Strength/Skill 4 Sets, not for time: 10 D-ball ground to shoulder:30 Hollow or tuck hold WOD For time: 30 Calorie bike200 Meter KB farmers carry 70/5330 Burpees50 Wall balls 20/14Read more

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang20 Banded pull-aparts Strength/skill Bench press 10-10-10-10 WOD Complete the Following For Time: 21-15-9 Hang Power Snatch 95/65Toes-to-Bar Compare to: 1/20/2022Read more

Warm-up 2:00 bike, row, ski 3 sets: :20 Jump rope5 Single leg KB deadlifts/side10 Sit-ups WOD Against a 4-minute running clock, for max reps: 500 Meter Row or ski5 Deadlifts 275/190Max rep double-unders Rest 2 minutes, and repeat for a total of six 5 sets Score = double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5-10 Strict HSPU or unsupported barbbell press5 Single arm DB row3 High box jump WOD 12 Minute AMRAP: 5 Burpees over the bar10 Front rack lunges 95/6515 Push PressRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Back squat 4-4-4-4-4 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/10/2024Read more