Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms5 Single Arm DB Push Press, Each Arm WOD 16 Minute AMRAP: 10 DB Box Step-Overs 50/35, 20″ Box10 DB Push Press 50/3510 Deficit Push-Ups w/ DB’sRead more

Warm-Up 3 Sets: Row 125 Meters20 Single Unders10 Pineapple Pickers WOD Every 6 minutes, for 30 minutes (5 sets): 500 Meter Row10 Deadlifts 225/15540 Double-Unders Score = slowest setRead more

Warm-Up 3 Sets: 20 Shoulder Taps10 Dynamic pigeon10 Pineapple pickers Strength/Skill 5 Sets: Clean from Below Knee + Clean + Push Jerk Weight by feelPerform cleans as power or full WOD “Grace” Complete the Following for Time: 30 Clean to Overhead 135/95Read more

Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5K Compare to: 6/20/2020Read more

Warm-Up 3 Sets: Row 125 Meters10 Reverse PVC Pass Through Lunges5 Behind the Neck Snatch Push Press5 Dynamic Pigeons WOD 20 Minute AMRAP: 3 Power Snatch 135/955 Burpees7 Box Jumps or Step-Ups 24/20″14 Air SquatsRead more