Warm-up 2 minute bike, row, ski then… 2 sets: 20 banded pull-aparts10 ring rows10 mountain climbers Strength/Skill 5 sets: bench press x 5supine barbell row x 6 WOD 8 Minute AMRAP: 8 single DB front rack lunges, right8 single DB front rack lunges, left48 double-undersRead more

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Front Squat 5-5-5-5 @ 70% WOD 3 rounds for time: 800 meter run30 KBS 53/35Read more

Strength/Skill snatch 3@75%2@80%2@90@3@75% WOD Teams of two, 15 minute amrap: 20 deadlifts 275/19040 partner med ball sit-ups60 calorie rowRead more

Warm-up 400 meter jog then… 3 sets: 50′ running high knees50′ running butt kicks50′ skipping high knees50′ bear crawls Strength/Skill 4 Sets: 2 cleans below knee + 5 front squats WOD Complete the following for time: run 400 meters30 alternating db snatch 50/35run 400 meters20 alternating db snatchrun 400 meters10 alternating db snatchRead more

Warm-up 2 minute bike, row, ski then… 3 sets: 5 bottoms up kb press10 reverse lunges50’skipping high knees WOD 6 minutes: push jerk from rack – build to a heavy triple(begin with no more than 155/105) Rest 2 Minutes 6 Minutes: burpee box step overs 24/20 Rest 2 Minutes 6 Minutes: bike, calories Score = PJ weight, reps, caloriesRead more