Warm-Up 3 Sets: 5 Calorie Row8 Dynamic Scorpion10 Box Step Ups Strength Complete 4 Sets: Barbell Row x 6 Reps @ 20X1Deficit Push-ups x 5-10 Reps @ 21X1 WOD Complete the Following for Time: 50 Sit-Ups40 Calorie Row40 Sit-Ups30 Calorie Row30 Sit-Ups20 Calorie Row20 Sit-Ups10 Calorie Row 15 Minute Time CapRead more

Warm-Up 3 Sets: 125 Meter Row8 Reverse Snow Angels10 Box Step Ups WOD 0:00 – 10:00 Build to a Heavy Clean & Push Jerk (Clean may be power or full) 10:00-15:00 Buerpee Box Step-Overs x Max Reps 24/20″ @ 15:00 Run 400 Meters for Time Score = Weight, Burpee Reps, TimeRead more

Warm-Up 3 Sets: 5 High Hang Muscle Snatch – w/BB or PVC5 Front Squats3 Inchworms WOD 18 Minute AMRAP: 21 Calorie Row9 Hang Power Snatch 115/759 Burpees Over the Bar15 Front Squats 115/75Read more

WOD Complete the Following for Time: 30 Man makers 45/30800 Meter RunRead more

Warm-Up 3 Sets: 5-10 Push-Ups20 Shoulder Taps8 DB Row, Each Arm WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Floor Press x 10 Reps 50/35Minute 2: Strict Supine Pull-Ups x 5-7 Reps (added weight optional)Minute 3: Grasshoppers or Mountain Climbers x 20 Reps (1 rep = both legs)Read more