Strength/Skill 4 Sets: Snatch x 3 reps 80% WOD Teams of two, alternate movements to complete as many rounds and reps as possible in 18 minutes: 3 Strict Handstand Push-Ups6 Burpee Pull-Ups9 Goblet Squats 70/5312 Push-Ups10 Calories of bike or skiRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog50′ Skipping high knees5 Strict knees to schest WOD 20 Minute AMRAP: 400 Meter run1 Clean (heavy)15 Toes-to-bar -Choose a weight that’s challenging but can be completed without missing any reps-Score = Rounds, total weight accumulated. Subtract the weight of any missed reps from your total.Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders:15 Front leaning rest on rings:15 Bar hang Strength/Skill 4 Sets, not for time: Wall walks x 1-3 repsRing push-ups x 10 repsStrict supine pull-up x 5-10 reps WOD 5 Minute AMRAP: 100 Meter farmers carry 70/5350 Double-unders Rest 2 minutes 5 Minute AMRAP: DB Man makers 50/35Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side:20 Front leaning rest on rings Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 Rest Compare to: 9/12/2023Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms10 Pineapple pickers WOD Every 5 minutes, for 30 minutes (3 sets of each) for times: Station 1 – 800 Meter RowStation 2 – Two rounds of:4 Deadlifts 225/1558 Burpees over the bar12 DB Walking Lunges 50/35 Example: Station 1 0:00-5:00Station 2 5:00-10:00Station 1 10:00-15:00… and so on Scale reps/distance to achieve at least 1-2 minutes rest each round. Score = slowest time for each stationRead more