Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5-5 @ 75% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 9/13/2021Read more

Warm-Up 3 Sets: 10 Ring Rows20 Mountain Climbers100 Meter Jog WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 5 Burpees5 DB Hang Power Clean 50/35 each arm5 Box Jumps 24/20Read more

Warm-Up 3 Sets: 125 Meter Row10 PVC Pass Throughs10 Goblet Halo Squats10 Ring Rows Strength/Skill EMOM for 9 Minutes 2 High Hang Snatch + 1 Above Knee Hang Snatch WOD 10 Minute AMRAP: 6 Hang Power Snatch 115/7512 Wall Balls 20/1424 Double-UndersRead more

Warm-Up 3 Sets: 125 Meter Row5 Bottoms Up KB Press:20 HS or Plank Hold10 Ring Rows Strength/Skill 3 Sets: Strict HSPU x 5-10 or Seated Barbell Press x 5Dumbbell Row x 6 each armFarmer Carry x 100 Meters WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right):20 Bar Hang100 Meter Jog Strength/Skill Dungeness 2 Power Cleans + 8 Front Squats @80% of 1RM Clean Octopi Complete 4 Sets: 2 (squat) Cleans + 7 Front Squats @80% of 1RM Clean WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 MetersStrict Pull-ups x max repsRest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 MetersWeighted Strict Pull-ups x max reps 25/15Rest 1 minute between sets Compare to: 4/23/2019Read more