General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 15 Box jumps (increase height every 5) 10 KB swings   Conditioning: “Jill” Complete as many rounds and reps as possible in 25-minutes of: 10 Back Squats* (60% of 1RM Clean) 10 Pull-ups 10 Alternating Dumbbell Snatches (50/35) 300m Run   For score *Must clean the weight, place on back, perform squats, and then come back over head. Run = 12 points (1 pt per 25m)   Mobility: Shoulder Fold Reclined Spinal Twist Twisted Cross     Post results and experiences to commentsRead more

  Endurance: Partner WOD 100 Calories Rowed 40 Push-ups 60 Calories Biked 50 Sit-ups 70 Calories Ski Erg 50 Push-ups 60 Calories Rowed 40 Sit-ups 100 Calories Biked   For time     Post results and experiences to commentsRead more

  Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Clapping Push-ups 6 Kettlebell Swings (72/53) 8 Box Jumps (30/24″)*   For score *max box jumps on last round   Sell-out: 5 D-ball Cleans (100/80) 10/8 Calories Rowed Rest 1:00   3 rounds for time Flexibility/Mobility: Spine Smash Pike Stretch Couch Stretch     Post results and experiences to commentsRead more

  Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Friday, 22 March 2019 *Equal work required   Mobility: Pick one Pressing Pick one Squatting Pick one Running     Post time and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Speed Skips 10/8 Calories Biked 6 Knees-2-Elbows 4 Burpees 2 Strict Handstand Push-ups   For Score   Flexibility/Mobility: Revolved Seated Staff Reclined Spinal Twist Lying Hip Capsule Plow     Post results and experiences to commentsRead more