Warm-up 2 Sets: 50′ High knee pull50′ Heel to glute pull50′ Running high knee50′ Running butt kicks50′ Skipping high knee50′ Bear crawl WOD Every 5 minutes, for 40 minutes (2 sets): Station 1 – 30/25 Calorie bikeStation 2 – 8 Man makers 50/35Station 3 – 400 Meter med ball run 20/14Station 4 – 20 Toes-to-barRead more

Strength Front squat 3-3-3-3-3 @22X1 WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 10/30/2023Read more

WOD Teams of two, alternate movements to complete a 22 minute AMRAP: 100 Meter single arm farmer carry 70/5312 Calorie Bike or ski:30 Bar hang -Switch arms at turn around-Break up the hang to accumulate :30 if neededRead more

Warm-up 3 sets: 1:00 bike, row, ski10 PVC pass throughs:20 Bar hang10 Samson lunges WOD EMOM for 21 minutes: Minute 1 Burpee pull-ups x max repsMinute 2 Box jumps or step-ups x 8 24/20Minute 3 Hang snatch x 3 115/75Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill Clean 3-3-3-3-3 80% WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 10/4/2023Read more