Warm-Up 3 Sets: Bar or Ring Hang x :15 Seconds3 Inchworms10 Pineapple Pickers WOD “Nate” 20 Minute AMRAP: 2 Muscle-Ups4 Strict Handstand Push-Ups8 Kettlebell Swings 70/53 Scaled Version: 4 C2B Pull-Ups4 L-Seated DB Press8 KBSRead more

Warm-Up 3 Sets: Dynamic Pigeon x 6 RepsHalo Mountain Climbers x 20 RepsHalo Air Squats x 10 Reps Strength/Skill Back Squat 2@90%2@90%2@90%10@50% WOD 10 Minute AMRAP: 7 DB Hang Power Cleans 50/35 Each Hand7 DB Front Squats 50/357 DB Deadlifts 50/35Read more

Warm-Up 3 Sets: Yogi Push-Ups x 5-10 RepsBanded Pull-aparts x 20 RepsDynamic Scorpion x 6 Strength/Skill Complete 5 Sets: Bench Press x 6 Reps, weight by feel WOD Complete the Following For Time: 50/45 Calorie Bike200 Meter D-ball Carry 100/70400 Meter RunRead more

Warm-Up 3 Sets: 20 Single Unders:15 Tuck Hold10 Jump Squats Strength/Skill Complete 5 Sets, Not For Time: Single Arm DB Row x 8 Reps100 Meter Famer CarryHigh Box Jump x 3 Reps WOD “Annie” 50-40-30-20-10 Double-UndersSit-UpsRead more

Warm-Up 3 Sets: 10 PVC Overhead Squats10 PVC Pass-through Lunges10 Mountain Climbers6 Dynamic Scorpions Strength/Skill Snatch 3@60%3@65%3@70%3@75%2@80%1@85% WOD Complete the Following For Time: 2,000 Meter Row OR 100 Calorie Bike Compare to 5/28/2021Read more