Warm-Up 3 Sets: 20 Single Unders3 Single Arm DB Front Squats, each arm3 Single Arm DB Push Press, each arm3 Inchworms WOD 15 Minute AMRAP: 5 Single Arm DB Thrusters, Right Arm 50/355 Single Arm DB Thrusters, Left Arm20 Double-Unders20 Sit-UpsRead More
Warm-Up 3 Sets: :15 Bar (or ring) Hang or Ring Row Positon Hang10 KB Deadlifts10 Arch-to-Hollow Swing or 5 Superman to Hollow Roll WOD Dungeness 20 Minute AMRAP: 6 Pull-ups (bar or rings)8 Burpees10 Kettle Bell Swings 53/35 Octopi 20 Minute AMRAP: 2 Ring Muscle-ups8 Burpees10 Kettle Bell Swings 53/35Read More
Warm-Up 5 Sets: 5 Halo Front Squats w/Bar5 Strict Shoulder Press w/Bar:10-:20 Push-up Plank Hold or HS Hold (against wall) Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 5 RepsMinute 2 – Strict HSPU x 5-10 Reps(scale with L-seated DB press x 5 reps) WOD Complete the Following for Time:...Read More
Warm-Up 3 Sets: 125 Meter Row10 Reverse Lunges20 Mountain Climbers10 Pineapple Pickers WOD Complete the Following for Time: Row 1,500 Meters25/20 Push-Ups30 Hang Power Cleans 155/10525/20 Push-Ups (scale to a box)30 Alternating Pistols (scale w/ reverse lunges)25/20 Push-Ups30 Deadlifts 18 Minute Time CapRead More
Warm-Up 3 Sets: 20 Single Unders5 Behind the Neck Snatch Grip Push Press5 Snatch High Pull from Above the Knee10 Reverse Lunges Strength/Skill Complete 5 Sets: 2 Snatches from Below Knee + Snatch Perform as Power Snatch or Full Snatch WOD Against a 3 Minute Clock, Complete 3 Sets: 30 Double-Unders15 BurpessPower Snatch x Max...Read More
Warm-Up 3 Sets: 125 Meter Row10 Sit-Ups3 Inchworms Strength/Skill 5 sets: 3 Strict Shoulder Press + 3 Push Press WOD 12 Minute AMRAP: 250 Meter Row6 Single Arm DB Push Press, Right Arm 50/356 Single Arm DB Push Press, Left Arm 50/3518 Air SquatsRead More
Warm-Up 3 Sets: 5 Back Squats w/ Empty Bar10 Revere Lunges6 Dynamic Pigeons Strength/Skill 4 Sets: Back Squat x 3 @ 80% WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35Read More
Warm-Up 3 Sets: :20 Bar Hang:20 Plank:15 Squat Hold10 Calf Raises WOD Complete the Following For Time: 50 Air Squats40 Burpees30 Pull-Ups800 Meter RunRead More
Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms:30 Plank Strength/Skill Deadlift 8-6-6-4-4 @20X1 WOD 8 Minute AMRAP: 5 DB Push-Up Complex 50/355 DB Hang Power Cleans 50/35 1 DB Push-Up Complex = 2 Deficit Push-ups + Row Right Arm + Row Left ArmRead More
