Warm-Up 2:00 bike, row, ski 3 Sets: :20 Plank or HS hold10 Pineaple pickers8 Dynamic scorpions WOD EMOM for 30 Minutes: Station 1 – 10 KBS 53/35Station 2 – 10/8 Cal skiStation 3 – 15 Sit-upsRead more

Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks:15 Bar hang20 Mountain climbers Strength/Skill Back squat 6-6-6-6 @ 70% WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Air squatsRead more

WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 50 Calorie row50 Alternating DB snatches 50/3550 Burpees50 Calorie SkiRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Pineaple pickers8 Dynamic scorpions Strength/Skill 5 Sets: 2 Hang power cleans + 2 power cleans WOD 12 Minute AMRAP: 10 Hand release push-ups15 KBS 53/3520 Sit-upsRead more

Warm-Up 1 Set: 2:00 Bike or Row (slow)20 Air Squats20 Shoulder Taps 1 Set: 1:30 Bike or Row (med)20 Reverse Lunges20 Mountain Climbers 1 Set: 1:00 Bike or Row (fast)20 Walking Lunges10 Inchworms Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12 Rounds for Calories: :30 Bike:30 Rest Compare to: 6/8/2023Read more