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
Warm-Up 3 Sets: 125 Meter Row5 Single Arm DB Shoulder Press6 Reverse Snow Angels WOD Every 5 Minutes for 25 Minutes, Complete: 500 Meter Row10 Push Press 115/75 Score = Slowest setRead More
Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers3 Inchworms Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerks WOD Complete the Following For Time: 21-15-19 Front Squats 135/95Burpees Over the BarRead More
Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers3 Inchworms WOD Complete the Following for Time: 70 Calorie Row60 KBS 53/3550 Burpees400 Meter RunRead More
Warm-Up 2 Sets: 500 Meter Row20 Air Squats10 Dynamic Scorpions Strength/Skill 4 Sets: Back Squat x 3 @ 75%Single Arm DB Row x 8 Reps @20X1 WOD Complete the Following for Time: 50 Front Squats 95/65500 Meter RowRead More
Warm-Up 3 Sets: :30 Plank10 Pineapple Pickers5 Strict Single Arm DB Press WOD 17 Minute AMRAP: 5 Single Arm DB Push Press, Right Arm 50/355 Single Arm DB Push Press, Left Arm10 Burpees15 KBS 53/3520 Straight Leg Sit-UpsRead More
Warm-Up 3 Sets: 125 Meter Row5 High Hang Power Cleans w/empty bar5 Front Squats Strength/Skill Complete 5 Sets: 2 Power Cleans + 2 Front Squats WOD 8 Minute AMRAP: 15 Push-Ups5 Power Cleans 165/110Read More
Warm-Up 4 Sets: 125 Meter Row5 Single Arm DB Deadlifts, Each Hand5 Single Arm DB Push Press, Each Hand WOD Complete the Following for Time: 1,000 Meter Row50 Alternating DB Snatches 50/351,000 Meter RowRead More
