Warm-Up 3 Sets: 250 Meter Row10 Halo Squats8 Reverse Snow Angels20 Banded Pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats Compare to: 10/7/2022Read more

Warm-Up 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 4 Reps, Weight by feel OR Front Squat x 4 Reps, Weight by feel WOD Complete the following for time: 50/45 Calorie Bike40 Alternating Single Arm DB Snatch 50/3530 Burpee Box Jumps or Step-ups 24/2020 Alternating Single Arm DB Snatch 13 Minute Time CapRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Bottoms Up KB Press20 Banded Pull-aparts10 Ring Rows10 Reverse Luges Strength/Skill 9 Bench Press5 Dumbbell Row7 Bench Press5 Dumbbell Row5 Bench Press5 Dumbbell Row3 Bench Press5 Dumbbell Row Weight By Feel – try to increase from last week WOD Complete 4 Rounds For Time: 12 Deadlifts 185/12512 Alternating Pistols20 Sit-Ups *Scale DL to a weight in which you can complete each set unbroken.Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang:30 Plank Hold10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Four Sets, Not For Time: Strict Supine Pull-Ups x 5-10 Turkish Get-ups/Turkish Sit-ups x 3 eachTuck or Hollow Hold x :30 Seconds WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to Overhead 50/35 each100 Double-Unders10 DB Shoulder to Overhead400 Meter Run10 DB Shoulder to Overhead *Do not drop dumbbellsRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10Mountain Climbers10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 65% WOD Complete the following for time: 25-15-5 KBS 70/53Burpees Compare to: 7/25/2022Read more