Warm-Up 3 Sets: 5 Calorie Row5 Front Squats w/bar5 Strict Press w/bar Strength/Skill 4 Sets: 3 Shoulder Press + 3 Push Press + 3 Push Jerk WOD 8 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar….. Increase each set by three reps until the...Read More
Warm-Up 3 Sets: :15 Bar Hang:15 Pineapple Pickers:15 Stationary Skipping High Knees WOD “Chipper Helen” Complete the Following for Time: 36 Pull-Ups63 KBS 53/351,200 Meter Run 18 Minute Time Cap:Read More
Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 8 Minute AMRAP: 15 Hang Power Snatch 75/5515 BurpeesRead More
Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms5 Single Arm DB Push Press, Each Arm WOD 16 Minute AMRAP: 10 DB Box Step-Overs 50/35, 20″ Box10 DB Push Press 50/3510 Deficit Push-Ups w/ DB’sRead More
Warm-Up 3 Sets: 20 Shoulder Taps10 Dynamic pigeon10 Pineapple pickers Strength/Skill 5 Sets: Clean from Below Knee + Clean + Push Jerk Weight by feelPerform cleans as power or full WOD “Grace” Complete the Following for Time: 30 Clean to Overhead 135/95Read More
