Warm-up 2:00 bike, row, ski then, 3 Sets: 100 Meter run10 Halo monster walks:15 Bar hang Strength/Skill Back squat 7-7-7-7 65% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 8/7/2023 Compare to: 8/7/2023Read more

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 -Try to increase weight from last week. WOD Teams of two, alternate full rounds to complete a 17 Minute AMRAP: 3 Hang power snatch 115/756 Box Jumps or step-ups 24/2012 Deadlifts 115/75Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Air SquatsRead more

Warm-up 2:00 bike, row, ski then, 2 Sets: 200 Meter Jog50′ Running buttkicks50′ Skipping high knees50′ Bear crawl Strength/Skill 5 Sets: 1 Power clean1 Hang squat clean1 Front squat Choose a weight which can be completed unbroken WOD 3 Rounds for time: 400 Meter Run15 Hang power cleans 95/6510 Burpees over the bar WODRead more

Warm-up Bike or row 3:00 slow:15 Plank:15 Bar hang3 InchwormsBike or row 2:00 moderate:15 Tuck hold20 Mountain climbers20 Walking lungesBike or row 1:00 fast:15 Hollow or Tuck hold:15 Bar hang10 Push-ups WOD EMOM 21:Min. 1 | Barbell Row x 8 RepsMin. 2 | Turkish Get-up x 1/armMin. 3 | Dips x 8 Reps -Scale TGU with Turkish sit-upRead more