Warm-up 2:00 Bike, row, ski 3 sets: Halo monster walk x 5/sideMountain climbers x 10Inchworms x 3Air squat x 10 Strength/Skill Back squat 5-3-3-2-2-1-1-1 15 minutes to complete WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups – Score is total seconds held + total reps completed.– Perform just one attempt on the holds each minute. Compare to: 1/5/2024Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers:15 Dynamic pigeon10 Ring rows Strength/Skill Deadlifts 10-8-6-4 @20X1 WOD 12 Minute AMRAP:Max calories on any machine– Every 2:00, including 0:00, complete 8 dumbbell up downs 50/35Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges20 Banded pull-aparts:15 Bar hang 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill 5 Sets: Hang Snatch x 3 reps, weight by feel WOD Complete 4, 3 Minute AMRAPs: 250 Meter Row or ski10 Front rack lunges 95/65Toes-to-bar x max reps Rest 2 Minutes between each setRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders5 L-seated DB press10 Double arm DB rows Strength/skill Push press 3-3-3-3 @85% WOD For time: 100 Double-unders20 Hang power cleans 135/9520 Burpees over the bar50 Double-unders10 Hang power cleans 135/9510 Burpees over the barRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts3 Lunge matrix/side Strength/skill Pause front squat 5-5-5-5 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/25/2024Read more