Warm-up 2:00 Bike, row, ski Then… 3 Sets 100 Meter jog10 PVC passthrough lunges20 Mountain climbers Strength/Skill 10 Minute to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Overhead squats 95/6510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski then, 25-ft down and back: Bear crawl (down)Samson lunges (back)Spiderman crawlSide lungesCrab walk (focus on maintaining high hips)Burpee broad jump Strength/Skill Complete 5 sets: 1 Clean + 3 Hang cleans + 3 Front squats -Choose a weight that can be completed unbroken. WOD For time: 50/45 Bike, calories40 Double-unders30 Deadlifts 185/12540 Double-unders50 Wall balls 20/14Read more

Warm-up 2:00 bike, row, ski then, 3 sets: 100 Meter jog3 Inchworms:20 Plank10 PVC pass through lunges WOD EMOM 24 minutes: Min. 1 | Handstand hold x :30Min. 2 | Sit-ups x 15Min. 3 | KB Goblet box step-ups x 10 53/35Min. 4 | Power snatch x 4– Choose a snatch weight witch can be performed unbroken throughout.Read more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 HS or plank hold20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @70% WOD Every 4:00 for 16 minutes (4 sets): Row or ski 500 metersPush-ups x max reps Score = # of push-upsRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster walks20 Banded pull-aparts10 Ring rows Strength/Skill Back squat 6-6-6-6 @75% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-ups Compare to: 6/20/2022Read more