Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Air Squats Strength/Skill Snatch 12 Minutes to Build to a heavy single or work on technique WOD Complete the following for time: 1,000 Meter Row Then, 5 Rounds of… 5 Front Squats (from the ground) 165/11020 Double-UndersRead more

Warm-Up 3 Sets: 5 Calorie Ski10 Pineapple Pickers20 Banded Pull-aparts5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk 10 Minutes to build to a heavy single WOD “Grace” Complete The Following For Time: 30 Clean to Overhead 135/95Read more

Warm-Up 2 Minute Bike, Row, or Ski Then… 3 Sets: 50 Feet Walking Lunges50 Feet Bear Crawl50 Feet Burpee Broad Jumps Strength/Skill Complete 3 sets, not for time: DB Walking Lunge x 100 FeetHandstand Hold or Plank Hold x :30Strict Supine Pull-Ups x 5-10 Reps WOD 12 Minute AMRAP: 6 Toes-to-Bar8 KBS 70/5310 Alternating PistolsRead more

Warm-Up 3 Rounds: 5 Cal Ski10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 4 Sets: 2 Hang Power Cleans + Power Clean Weight by feel WOD Complete 4 Sets for Max Reps :30 of Hang Power Clean 155/105Rest :30:30 of Ski for CaloriesRest :30:30 of BurpeesRest :30Read more

Warm-Up 3 Rounds: 30 Single-Unders10 Pineapple Pickers:15 Bar Hang10 Goblet Squats Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD 10 Minute AMRAP: 10 Pull-Ups10 Hand Release Push-Ups10 Box Jumps or Step-UpsRead more