Warm-Up Row 3:00 Then, 3 Sets: Walking Lunges x 50 FeetSkipping High Knees x 50 Feet10 Pineapple Pickers WOD EMOM for 25 minutes (5 sets): Minute 1: Hang Clean x 2 @ 80%Minute 2: 12/10 Calories of RowingMinute 3: 9/7 Calories of Assault BikeMinute 4: DB Reverse Lunge x 10 50/35Minute 5: RestRead more

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