Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 2 Power Cleans 185/1256 Toes-to-bar20 Air Squats25 Double-Unders20 Grasshoppers or Mountain ClimbersRead More

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 6-6-6-6 @30X1 WOD Complete for max reps: 0:00 – 5:00 Row For Calories 5:00 – 10:00 DB Man Makers 50/35 10:00 – 15:00 Burpee Box Step-overs 24/20Read More

Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per sideSingle Arm Ring Rows x 5 per side Strength/Skill Complete 4 Sets 3 Hang Cleans @ 70% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 30...Read More

Warm-Up Row 2:00 Then, 3 Sets: :30 Plank50′ Running High Knees10 Sit-Ups Strength/Skill Three Sets, Not For Time: Hollow Hold or Tuck Hold x :30High Box Jump x 1.1.1Single Arm Front Rack KB Carry x 100 Meters WOD Complete 4 Sets For Max Reps :30 Parralette Pass ThroughsRest :30:30 Shuttle Runs x 25′Rest :30:30 Bike...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees Strength/Skill Push Jerk 4-4-4-4-4 From the rack, weight by feel WOD 10 Minute AMRAP: 10 Hang Power Cleans 75/5515 Push Press 75/5515 Burpees Over the BarRead More

Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat [email protected]%[email protected]%[email protected]%[email protected]%[email protected]% WOD Complete 4 Rounds For Time: 14 KB Goblet Lunges 70/5312 Pull-UpsRead More

Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 3 Power Cleans 155/1057 Pull-ups5 BurpeesRead More

Warm Up Bike or row 2 miutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 8-8-8-8 @30X1 WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to Overhead 50/35 each arm100 Double-Unders10 DB Shoulder to Overhead400 Meter Run10 DB Shoulder to Overhead Compare to: 1/10/2023Read More

Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per side Strength/Skill Complete 5 Sets 2 High Hang Cleans + 1 Hang Clean 65% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 26 Reps (13 per)Station...Read More

Warm-Up Row 2:00 Then, 2 Sets: :20 Bar Hang:30 Single Arm Ring Rows:15 Scapular Pull-ups10 Goblet Squats Strength/Skill Three Sets, Not For Time: Hollow Hold or Tuck Hold x :30Broad Jump x 1.1.1Farmer Carry x 100 Meters WOD Complete 4 Sets For Max Reps :30 Parralette Pass ThroughsRest :30:30 Strict Pull-upsRest :30:30 Wall Balls 20/14Rest...Read More