Warm-up 2:00 bike, row, skiWarm-up 3 sets: 10 Goblet squats:20 Paloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:10/14/2024Read more

WOD Teams of two complete an 18 minute AMRAP: 400 Meter run5 Ground to Overhead 135/9510 Deadlifts 135/9520 Air squats One partner completes the run while the other completes as many rounds of the work as possible. Partners alternate after each run.Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Box step-downs20 Banded pull aparts Strength/Skill 5 Sets: Bench press 5-5-5-5-5 WOD 5 Sets for max reps: :30 Alternating pistols:30 Rest:30 Dips:30 Rest:30 KBS:30 RestRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges:15 HS or plank hold20 Banded pull aparts Strength/Skill 5 Sets: High hang snatch x 5 WOD 4 Rounds for time: 10 Power snatches 75/5512 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats10 Sit-ups100 Meter farmer carry WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|10 Toes-to-barStation 2|12/10 Calories of Assault BikeStation 3|100 Meter D-ball carryStation 4|15-20 Wall balls 20/14Read more