Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 5-5-5-5-5 Octopi Overhead Squat 5-5-5-5-5 WOD 8 Minute AMRAP: 7 Hang Power Snatch 115/7514 Wall Balls 20/14Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges Strength/Skill Complete 3 sets, not for time: Deficit Push-ups x 5-10 Reps @21X1HS Hold Against Wall x :30 or Freestanding x 3 AttemptsHollow or Tuck Hold x :30 WOD EMOM For 15 Minutes (5 Sets): Minute 1: Rope Climbs or Pulls From the Ground x 1-3 RepsMinute 2: Ski Erg x 9/7 CaloriesMinute 3: Alternating Pistols x 10 RepsRead more

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Press 5-5-5-5 @ 70% WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 2/8/2022Read more

Warm-Up 3 Rounds: 20 Single Unders10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 5 Sets: 1 Hang Power Clean + 2 Power Cleans Weight by feel WOD Complete 5 Rounds For Time: 24 Double-Unders12 Deadlifts 155/1056 Hang Power Cleans 155/105 13 Minute Time CapRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD 10 Minute AMRAP: 5 Burpees10 Kettle Bell Swings 53/3515 Goblet Squats 53/35Read more