Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 7 Sets: 3 reps @ 70% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/20/2023Read more

Strength/Skill 5 Sets: Snatch x 3 reps 70% WOD Teams of two, alternate full rounds for 15 Minutes: 3 Ground-to-overhead 135/956 Pull-ups12 Air squats6 Burpees3 Strict HSPURead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 5 Sets: 1 Power clean + 1 hang power clean + 4 front squats Choose a weight which can be completed unbroken WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 7/14/2023Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: :15 Leaning rest on rings10 Pineapple pickers:15 Bar hang Strength/Skill 4 Sets, not for time: Ring push-ups x 8-10Strict supine pull-ups x 5-7 WOD EMOM 21 minutes: Min 1|Sit-ups x 10-15Min 2|DB rows x 6 each sideMin 3|Hanstand or plank hold x max timeRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 125 meter row5 bottoms up press10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD 3 Rounds for time: 500 Meter row or ski12 Deadlifts 225/15510 Burpees over the barRead more