Warm-Up Row 2:00 Then, 3 Sets: :30 Plank5 Single Arm Ring Rows10 Sit-Ups Strength/Skill Three Sets, Not For Time: OH Plate Sit-Ups x 10 RepsRing Push-Ups x 10 RepsDouble Front Rack KB Carry x 100 Meters WOD 7 Minute AMRAP: 2 Alternating DB Snatch 70/532 Toes-to-Bar4 Alternating DB Snatch4 Toes-to-Bar6 Alternating DB Snatch6 Toes-to-Bar8 Alternating DB Snatch8 Toes-to-Bar…. Increase each set by two reps until the two minutes expireRead 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 3-3-3-3-3 From the rack, weight by feel WOD 12 Minute AMRAP: 7 Hang Squat Cleans 95/657 Burpees21 Double-UndersRead 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 15 Minutes to build to a heavy single or work on technique WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/12/2022Read more

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