Warm-up 400 meter jog 3 sets: 50′ skipping high knees10 ring rows:30 plank or HS hold Strength/Skill Clean 5 sets: 3 reps @ 70% WOD Teams of two, alternate movements to complete a 15 minute amrap 12 Deadlifts 185/12510 Hand Release Push-ups8 Toes-to-barRead more

Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 1/24/2023Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 pvs overhead squats Strength/Skill 5 sets: High hang snatch x 3 reps @ 55-60% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/14/2023Read more

Warm-up 2 Minute jump rope practice 3 sets: 50′ skipping high knees10 ring rows:30 plank or HS hold Strength/Skill 4 sets, not for time: broad jump x 5 repswall walk x 1-3 reps WOD For time: 50 sit-ups40 double-unders30 pull-ups40 double-unders50 box step-ups 24/20″Read more

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog20 banded pull-aparts10 pineapple pickers10 mountain climbers Strength/Skill 6 sets: bench press x 3supine barbell row x 4 WOD For time: 500 meter row30 KBS 70/53400 meter runRead more