Warm-Up 3 Sets: 5 Cal Bike, Row, or 100 Meter Jog10 Air Squats Meter Jof10 Mountain Climbers10 Pineapple Pickers WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 200 Meter Farmer Carry 70/5320 Burpees40 KB Deadlifts 70/53 each hand40 Reverse Lunges (no weight)Read more

Warm-Up 3 Sets: 100 Meter Jog5 Single Arm DB Strict Press10 Ring Rows10 Sit-Ups Strength/Skill 7 Sets: 1 Push Press + 1 Push Jerk WOD Complete 3 Rounds For Time: Run 400 Meters12 Toes-to-Bar12 Front Squats 135/95Read more

Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Banded Pull-aparts20 Mountain Climbers5 Single Arm DB Strict Press _____________________________________________________ Strength/Skill Snatch 3@70%3@75%3@80%2@85%3@75% ______________________________________________________ WOD Complete the Following For Time: 21-15-9 Alternating Single Arm DB Snatch 50/35Single DB Box Step-Over 50/35Read more

Warm-up 3 Sets: 3 Inchworms5 Cal Ski10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean 3-3-3-3-3 @ 70% WOD Complete the Following For Time: 1,000 Meter Ski30 Calorie Bike1,000 Meter RowRead more

Warm-Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-UpsRunning High Knees —–>>>Skipping High Knees <<<——:30 Plank or HS Hold _________________________________________ Strength/Skill Dungeness 3 Sets: Turkish Sit-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsSeated DB Press x 5 Reps _________________________________________ Octopi 3 Sets: Turkish Get-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsStrict HSPU x 3-6 Reps _________________________________________ WOD Dungeness & Octopi 11 Minute AMRAP: 12 Burpees24 Air Squats36 Double-UndersRead more