Warm-Up 3 Sets: 100 Meter Jog20 Banded Pull-aparts10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Push Jerk 5-5-5-5 WOD 15 Minute AMRAP: 7 KBS 70/5314 Sit-Ups21 Double-UnersRead more

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 5 Sets, Not For Time: Handstand Hold x :30Strict Pull-ups x Max RepsBarbell Row x 6 Reps WOD Complete the Following For Time: 1,000 Meter Row or 50 Calorie Bike30 BurpeesRead more

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Air Squats3 Inchworms Strength/Skill Spend 8 minutes working on power clean technique WOD “The Chief” Max rounds in 3 minutes of:3 Power cleans 135/956 Push-ups9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Score = Total RepsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Ring Rows WOD In teams of two with one person working at a time, complete the following for time: 100 Calorie Row100 Wall Balls100 Calorie Bike100 Calorie RowRead more

Warm-Up 3 Sets: 5 Cal Bike or Row 10 PVC Pass Through Lunges:15 Bar Hang Strength/Skill Complete 5 Sets: Snatch x 3 Reps 80% Reset between reps as needed WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 4/21/2020Read more