Warm-Up 100 Meter Jog10 Squat Jumps10 Ring Rows10 Pineapple Pickers Strength/Skill EMOM For 6 Minutes Power Clean x 2 Rep @80% 1RM WOD Complete the Following For Time: 800 Meter Ski50 Wall Balls 20/14Hill RunRead more

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 12 Minutes to build to a heavy single or work on technique WOD 15 Minutes ARMAP: 6 Single Arm DB Overhead Lunge, Right 50/356 Single Arm DB Overhead Lunge, Left8 DB Facing Burpees100 Single Arm Meter DB Carry* *Carry DB any way you want, no running.Read more

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD EMOM For 18 Minutes (6 sets): Station 1 – Bench Press x 3 RepsStation 2 – Barbell Row x 5 RepsStation 3 – Row x :30 for Calories Score = total # of caloriesRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap WOD Complete 4 Rounds For Time: 200 Meter Run7 Hang Power cleans 135/955 Shoulder to Overhead 135/95Read more

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 7 Sets: 3 Reps @ 75% WOD 10 Minute AMRAP: 10 Burpees 20 Air Squats10 Pull-UpsRead more