Warm-up 2:00 bike, row, ski then, 2 Sets: 50′ Walking lunges50′ OH single DB walk50′ Running buttkicks50′ Skipping high knees Strength/Skill Push Jerk 3-3-3-3 85% WOD 15 Minute AMRAP: 500 Meter row or ski30 Alternating DB snatch 50/3530 Alternating DB lunge 50/35 -Use a single DB for lunges. Hold the DB anyway you choose.Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders10 Halo monster walks:15 Bar hang Strength/Skill Back squat 7-7-7-7 60% WOD For time: 21 Pull-ups63 Double-unders15 Pull-ups45 Double-unders9 Pull-ups27 Double-undersRead more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets OH Plate Hold Sit-Ups x 8 RepsReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps 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 -Don’t increase weight unless it looks/feels good. WOD Teams of two, one person working at a time: For time: 10 power cleans 155/10540 dumbbell bench presses 50/3520 power cleans40 dumbbell bench presses30 power cleans40 dumbbell bench pressesRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 20 Single-unders10 Sampson lunges10 Ring rows Strength/Skill 3 sets: 10 Single arm DB rows/side100 Meter single KB front rack carry5-10 Strict supine pull-ups WOD For time: 100 Calorie row or ski100 Double-unders100 Box step-ups 24/20″Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 100 Meter jog10 PVC passthrough lunges:15 HS or plank hold Strength/Skill Hang Snatch 3-3-3-3 WOD 12 Minute AMRAP: 200 Meter run12 Overhead Squats 95/65Read more