Warm-Up 3 Sets: 30 Single Unders5 Strict Shoulder Press (use an empty bar)8 Reverse Snow Angels Strength/Skill Complete 6 Sets: 2 Push Press + 2 Push Jerk – From the ground WOD 7 Minute AMRAP: 10 Push Press 95/6530 Double-UndersRead more

Warm-Up 3 Sets: 3 Inchworms10 Shoulder Taps10 Air Squats WOD 20 Minute AMRAP: 5 Burpees10 Deadlifts 155/1055 Hang Power Cleans 155/10510 Straight Leg Sit-UpsRead more

Warm-Up 3 Sets: 3 Inchworms10 Air Squats10 Sit-ups WOD Complete the Following for Time: 100 Wall Balls 20/14Run “The Hill”Read more

Warm-up 3 Sets: 5 Cal Row10 PVC Passthrough Lunges10 PVC OHS Strength/Skill Complete 5 Sets: Snatch x 3 Reps – Reset between each rep, weight by feel WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to 1/31/2020Read more

Warm-Up 3 Sets: 20 Jumping Jacks10 Dynamic Scorpion:30 Push-Up Plank Hold:15 Bar or Ring Hang WOD 18 Minute AMRAP: 3 Pull-Ups (Bar or Rings)5 Burpees3 Toes-to-Bar (Bar or Rings)15 Air SquatsRead more