Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Reverse Lunges20 Banded Pull-aparts Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 5-7 Reps Neutral GripParralette Pass-Through x 5 RepsAlternating Pistols X 12 Reps WOD Complete The Following For Time: 50 Calorie Row50 Wall Balls 20/1450 Kettle Bell Swings D = 50/35 0 = 70/53Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5 @ 65%5 @ 70%5 @ 75%5 @ 80% WOD 12 Minute AMRAP: 7 Push Press 115/807 Pull-Ups7 BurpeesRead more

WOD In teams of two, one person working at a time, complete a 20 Minute AMRAP alternating full rounds: 10/8 Calorie Bike15 Kettle Bell Swings 53/35 Example: Partner 1 completes a full round while partner 2 rests, then alternateRead more

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 Complete 5 Sets: 1 Power Cleans + 3 Front Squats @85% of 1RM Power Clean Octopi Complete 5 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________________ WOD Dungeness 5 Minute AMRAP: 8 Front Squats 115/758 Burpees Over the Bar Rest 2 Minutes 5 Minute AMRAP: 8 Front Squats 115/758 Burpees Over the Bar _________________________________________________________________________ Octopi 5 Minute AMRAP: 8 Overhead Squats 95/658 Burpees Over the Bar Rest 2 Minutes 5 Minute AMRAP: 8 Overhead Squats 95/658 Burpees Over the BarRead more

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike:10 Bar Hang5 Bottoms Up KB Press10 Pineapple Pickers Strength/Skill Shoulder Press 10@60%8@65%6@75%4@80%3@85%10@50% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Toes-to-BarBox Jumps or Step-Ups 24/20Read more