Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers5 Bottoms-up KB Press10 Air Squats WOD 50 Calorie Bike or Row50 Sit-Ups50 Single Arm DB Thrusters 50/35 (switch arms as needed)50 Sit-Ups50 Box Step-Ups 50/35 DB; 24/20″ Box (hold DB anyway you like) 20 Minute Time CapRead more

Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: 10 Pineapple Pickers10 Sit-Ups50 Meter Skipping High Knees50 Meter Running High Knees Strength/Skill Deadlift 12-10-8-6-4 Weight by feel WOD Complete 5 Rounds For Time: 5 Power Cleans 185/12510 Burpees Over the BarRead more

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers:30 Plank Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/30/2021Read more

Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold8 Reverse Snow Angels WOD Complete the Following For Time: 4 Rounds 9 Strict HSPU (Scale w/ Seated DB Press)11 Deadlifts 275/190 Then… 2001 Meter RowRead more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:15 Plank Hold WOD 20 Minute AMRAP: 20 Calorie Row Bike5 Hang Power Snatch 135/9510 Box Jumps or Step-Ups10 Defecit Push-Ups 45/35 lb PlatesRead more