Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Bottoms Up KB Press20 Banded Pull-aparts10 Ring Rows10 Reverse Luges Strength/Skill 9 Bench Press5 Dumbbell Row7 Bench Press5 Dumbbell Row5 Bench Press5 Dumbbell Row3 Bench Press5 Dumbbell Row Weight By Feel – try to increase from last week WOD Complete 4 Rounds For Time: 12 Deadlifts 185/12512 Alternating Pistols20 Sit-Ups *Scale DL to a weight in which you can complete each set unbroken.Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang:30 Plank Hold10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Four Sets, Not For Time: Strict Supine Pull-Ups x 5-10 Turkish Get-ups/Turkish Sit-ups x 3 eachTuck or Hollow Hold x :30 Seconds WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to Overhead 50/35 each100 Double-Unders10 DB Shoulder to Overhead400 Meter Run10 DB Shoulder to Overhead *Do not drop dumbbellsRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10Mountain Climbers10 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 70/53Burpees Compare to: 7/25/2022Read more

Strength/Skill Complete 4 Sets: Hang Clean (power or full) x 5 Reps WOD Teams of two 2,000 Meter Row80 DB Deadlifts 50/3580 DB Push Press 50/35400 Meter Run (together)Read more

Warm-Up 2 Minute Bike or Row then 3 Sets: 10 Banded Tricep Pull Downs10 Reverse Lunges:20 Push-Up Plank Hold WOD EMOM 21 Minutes (7 Sets): Station 1 Box Jumps/Step-Ups x 8Station 2 Dips x 5-7Station 3 Ski x 8/6* *Scale to allow for at least 20 seconds rest/transitionRead more