Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 5-5-5-5 @ 75% WOD 7 Minute AMRAP: 2 Thusters 95/652 Burpees Over the Bar4 Thusters4 Burpees Over the Bar6 Thusters 95/656 Burpees Over the Bar6 Thusters 95/656 Burpees Over the Bar… Keep increasing each movement by two reps until the seven minutes are over.Read more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 5 Plank Burpees10 Ring Rows10 Walking Lunges:30 Plank or HS Hold WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 200 Meter Row4 Power Cleans 155/1058 Burpees16 Sit-Ups32 Air SquatsRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes 2 High Hang Snatch + Hang Snatch @65% WOD Complete 4 sets the following, not for time: DB Bench Press x 10 RepsFarmer Carry x 100 MetersSupine Barbell Row x 6 RepsDB Walking Lunges x 10 RepsRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Sit-Ups:30 Plank or HS Hold Strength/Skill 8 Minutes to warm-up deadlift/work on technique WOD Complete the Following For Time: 1,500 Meter Row30 Deadlifts 225/155800 Meter Run30 BurpeesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog5 Bottoms Up Press20 Banded Pull Aparts:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD 10 Minute AMRAP: 5/3 Strit Pull-Ups10 KBS 70/5320 Double-UndersRead more