Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows5 Bottoms-up KB Press:20 Bar Hang Strength/Skill Complete 5 Sets: Unsupported Seated Barbell Press x 4 RepsSingle Arm DB Row x 6 Reps each arm WOD Complete 4, 2 Minute AMRAPs: 250 Meter RowPull-Ups x Max Reps Rest 2 Minutes Between Each SetRead more

Warm-Up 2 Minute Row Then, 3 Sets: 100 Meter Jog3 Inchworms10 Goblet Squats Strength/Skill Front Squat 3-3-3-3-3 @23X1 WOD 10 Minute AMRAP: 100 Meter Run16 Air Squats18 KBS 53/35Read more

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Ski100 Calorie Bike100 Calorie Row1 Mile Relay Run (4×400)Read more

Warm-up 3 Sets: 125 Meter Row10 Ring Rows10 Goblet Squats:15 Plank WOD 20 Minute AMRAP: 5 Pull-Ups10 Push-Ups15 Air Squats3 Hang Power Snatch 115/806 Burpees12 Wall Balls 20/14Read more

Warm-Up 2 Minute Bike or Row Then, 3 Sets: 10 Ring Rows10 Reverse Lunges10 Pineapple Pickers Strength/Skill D-Ball Carry x 100 MetersRope Climbs or Rope Pulls x 1-3 RepsHollow or Tuck Hold x accumulate :30 WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35 Compare to 10/16/2020Read more