Warm-Up 3 Sets: 5 Calorie Bike or Row5 Bottoms-up KB Press10 Gobelt Squats20 Banded Pull-aparts Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Complete 5 Rounds For Time: 10 Front Squats 135/9512/10 Deficit Push-Ups 45/35 lb platesRead more

Warm-Up 3 Sets: 20 Single-Unders10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: High Hang + Hang Above Knee + Ground Weight by feel WOD Complete the Following For Time: Row 2,000 Meters100 Double-UndersRead more

Warm-Up 3 Sets: 7 Cal Row or Bike10 Pineapple Pickers5 Bottoms-Up KB Press10 Step-ups WOD 21 Minute AMRAP: 7 Deadlifts 275/1907 Burpees7 Single Arm DB Push Press, Right Arm 50/357 Single Arm DB Push Press, Left Arm7 Box Jumps or Step Ups 24/20Read more

Warm-Up 3 Sets: 10 Reverse Lunges:30 Plank5 Cal Bike or Row10 Sit-ups Strength/Skill 4 Sets, Not For Time: Dips x 5-10 RepsSupine Barbell Row x 8 RepsTuck Hold or Hollow Hold x :30 WOD Complete 4 Sets For Max Reps :30 of Alternating PsitolsRest :30:30 of Parallette Pass ThroughsRest :30:30 of Bike for CaloriesRest :30Read more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 3 @ 75%3 @ 80%3 @ 85%2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 12/16/2019Read more