Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang10 Goblet squats Strength/Skill Power clean 7-7-7-7 Work at a weight which can be performed unbroken, touch-n-go. WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Strict pull-ups:30 Rest:30 DB walking lunges:30 Rest -preform lunges with two DBs in farmer carry postionRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD 5 Rounds for time: 10 Burpees10 Single arm DB push press 50/3520 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 50 Row40 Wall balls 20/1430 Hang power snatch 75/55Read more

WOD For time: 21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Time cap: 12 minutesRead more

This week’s Open workout theme is movie genres. Warm-up 2:00 bike, row, ski 3 sets: 3 Inchwroms5 Sampson lunges10 Ring rows Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Sets, not for time: 10 DB bench press20 Banded leg curlMax HS hold or plank hold100 Meter Dball carryRead more