Warm-Up 3 Sets: :30 Walking LungesRest :15:30 Bear Crawls OR InchwormsRest :15:30 Single UndersRest :15:30 Sit-ups WOD Complete the Following For Time: 400 Meter Farmer Carry 53/35 KB30 Back Squats 185/125100 Double-Unders30 Toes-to-bar1,000 Meter Row or SkiRead more

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Pineapple Pickers:20 bar hang10 mountain climbers Strength/Skill Bench Press 5-3-2-1-1-1 WOD 3 rounds for time: 15 burpees over the bar20 hang power cleans 95/56Read more

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 reverse lunges Strength/Skill Front Squat 4-4-4-4 @ 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 5/22/2023Read more

Warm-up 400 meter jog 3 sets: 50′ skipping high knees10 ring rows:30 plank or HS hold Strength/Skill Clean 5 sets: 3 reps @ 70% WOD Teams of two, alternate movements to complete a 15 minute amrap 12 Deadlifts 185/12510 Hand Release Push-ups8 Toes-to-barRead more

Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 1/24/2023Read more