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 Reps (15 per)Station 2 – Strict Supine Pull-Ups x 5-10 RepsStation 3 – Front Squat x 3 Reps from the rack -Try to use the same bench weight you’ve used the past two weeks as the reps have increased -Try to increase front squat weight from last weekRead 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 For CaloriesRest :30 Shuttle Runs: each disatnce = 1 rep Pass throughs: through and back = 1 repRead 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 3@75%3@80%2@85%1@90%1@95% 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