Warm-up 100 Meter Jog10 Pineapple Pickers:30 Push-up Plank WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 1200 Meter Relay Run (6 x 200, switch every 200)60 Sit-Ups40 Alternating Single Arm DB Snatch 50/35Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Hang Snatch (Below Knee) x 3 Reps @ 65-70% WOD Complete the Following for Time: 5 Mile Run250 Pull-ups2k Row….. APRIL FOOLS! Here’s the real WOD: Complete the Following for Time: Row 500 Meters50 Double-Unders40 Back Squats 135/9530 BurpeesRead more

Warm-Up 3 Sets: Pec Walk x 100 MetersReverse Lunges x 8 RepsReverse Snow Angels x 8 Reps Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Bench Press x 6 RepsSupine Barbell Row x 6 RepsBroad Jump x 3 RepsRead more

Warm-Up 3 Sets: 125 Meter Row10 Goblet Squats10 Pineapple Pickers10 Ring Rows or 5 Strict Pull-ups WOD 18 Minute AMRAP: 3 Deadlifts 295/2055 Pull-ups7 Wall Balls 20/14Read more

Warm-Up 3 Sets: 125 Meter Row3 Inchworms20 Banded Pull-aparts10 Mountain Climbers Strength/Skill Complete 3 Sets: Toes-to-Bar x 10-15 RepsKB Front Rack Carry x 100 MetersParallette Pass Through x 5-10 Reps WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal RowPush Press x Max Reps 115/80Rest 2 Minutes Octopi Against a 2 Minute clock complete 4 total sets of: 15/13 Cal RowStrict HSPU x Max RepsRest 2 Minutes Compare to 12/14/2021Read more