Warm-Up 3 Sets: 6 Power Jumps8 Reverse Snow Angels10 Pineapple Pickers WOD 18 Minute AMRAP: 1,000 Meter Row (row is worth 20 reps)20 Ground-to-Overhead 135/95Read more

Warm-Up 3 Sets: 20 Mountain Climbers5 Empty Bar Back Squats (hold 3 seconds at the bottom)10 Sit-Ups Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete the following for time: Run 1 Mile Compare to: 6/11/2020Read more

Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms8 Dynamic Pigeons Strength/Skill Push Jerk – From the Ground 3-3-3-3-3 – Weight by feel WOD 10 Minute AMRAP: 10 KBS 53/358 Single-Arm Kettle Bell Front Rack Step-Ups (4 each hand) 53/35 20″ Box15/12 Push-upsRead more

Warm-Up 3 Sets: 5 Calorie Row10 Pinepapple Pickers20 Single-Unders10 Sit-Ups Strength/Skill Deadlift 10-8-8-6-4 @20X1 WOD Complete the Following for Time: 21 Double-Unders21 Hang Power Cleans 115/7521 Double-Unders15 Hang Power Cleans21 Double-Unders9 Hang Power Cleans21 Double-UndersRead more

Warm-Up 3 Sets: 5 Calorie Row5 Inchworms5 Front Squats (empty bar)5 Push Press WOD 16 Minute AMRAP: 5 Thrusters 135/9510 Burpees20 Calorie RowRead more