Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 Tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 12 Minutes to build to a heavy single WOD 3 Rounds for time: 400 Meter run12 Toe-to-bar21 Wall balls 20/14Read more

Warm-up 3 Sets: :60 Bike, row, ski100-foot Single arm overhead carry (each arm):30 HS or plank hold WOD EMOM for 30 minutes (6 sets): Minute 1 – 10/8 Calories of Assault BikeMinute 2 – 1-3 Wall WalksMinute 3 – 10 Deficit push-ups 50/35 lb dbsMinute 4 – 10 KBS 70/53Minute 5 – RestRead more

Strength/Skill Back squat 7 Sets: 4 reps @ 75% WOD 7 Minute AMRAP: 3 C2B pull-ups3 Deadlifts 225/1556 C2B pull-ups6 Deadlifts9 C2B pull-ups9 Deadlifts… Keep adding three reps to each set until the 7 minutes expire.Read more

WOD Open workout 24.1 For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell *Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbellRead more

Strength/Skill Overhead squat or Front squat 2-2-2-2-2 weight by feel WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more