Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5 @ 76% WOD 20 Minute AMRAP: 1,000 Meter Row Then, with the remaining time… 10 Box Jumps or Step-ups8 Pull-Ups6 Push Jerks 155/105Read 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 @ 65% WOD Complete the following for time: 25-15-5 KBS 70/53BurpeesRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 200 Meter Run*5 Burpees10 Wall Balls 20/1415 KBS 53/35 *One partner runs while the other completes as many reps as possible of the “work”. When the running partner returns they will pick-up where the other left off.Read more

Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Miunutes High Hang Power Clean + Hang Power Clean + Power Clean @65% 1RM WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 3/8/2022Read more

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 5-5-5-5-5 Pause two seconds at the bottom of each rep WOD 8 Minute AMRAP: 2 KB Goblet Reverse Lunges 70/532 Burpees4 KB Goblet Reverse Lunges 70/534 Burpees6 KB Goblet Reverse Lunges 70/536 Burpees8 KB Goblet Reverse Lunges 70/538 Burpees… Keep increasing by two reps until time expiresRead more