Warm-Up Partner rowing pick drill warm-up :30 Pulls while partner planks:30 Body over while partner squats:30 Half Slide while partner mountain climbers:30 Full stroke while partner sit-ups Strength/Skill Power Clean 12 Minutes to build to a heavy single or work on technique WOD Complete the Following For Time: 1,000 Meter Row30 Alternating Pistols30 Hang Power Cleans 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 4-4-4-4 @ 80% WOD 14 Minute AMRAP: 200 Meter Run10 Pull-Ups12/10 Hand Release Push-UpsRead more

Warm-Up 200 Meter Jog, Then.. 3 Sets: :15 Air Squats:15 Rest:15 Mountain Climbers:15 Rest:15 Sit-Ups:15 Rest WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: *400 Meter Farmer Carry 53/35*20 Single Arm DB Push Press, Right Arm 50/3520 Single Arm DB Push Press, Left Arm60 Single DB Lunges (hold anyway) *Both partners walk during the carry, but only one person carries at a time. Alternate carrier as needed.Read more

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 4-4-4-4-4 _______________________________________________________________________ Octopi Overhead Squat 4-4-4-4-4 WOD 10 Minute AMRAP: 3 Power Snatch 135/956 Burpees Over the Bar12 Wall Balls 20/14Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges10 Sit-Ups Strength/Skill Complete 3 sets, not for time: Single Arm DB Row x 8 Reps Each Arm @21X1Hollow or Tuck Hold x :30Handstand Walk x 25 Feet or 3 Wall Walks WOD EMOM For 15 Minutes (5 Sets): Minute 1: Medicine Ball Sit-Ups x 15 Reps 20/14Minute 2: Ski Erg x 10/8 CaloriesMinute 3: DB Box Step Overs x 5 Reps 50/35 Each Hand 20″Read more