Warm-Up 100 Meter Jog10 Sit-ups10 Ring Rows10 Pineapple Pickers WOD Teams of two, one person working at a time, complete for max reps 3 Rounds: 1:00 of Partner Medicine Ball Sit-Ups 20/14Rest :451:00 of Burpee Pull-UpsRest :451:00 of KBS 50/35Rest :45Read more

Warm-Up 100 Meter Jog10 Squat Jumps10 Ring Rows10 Pineapple Pickers Strength/Skill EMOM For 6 Minutes Power Clean x 2 Rep @80% 1RM WOD Complete the Following For Time: 800 Meter Ski50 Wall Balls 20/14Hill RunRead more

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 12 Minutes to build to a heavy single or work on technique WOD 15 Minutes ARMAP: 6 Single Arm DB Overhead Lunge, Right 50/356 Single Arm DB Overhead Lunge, Left8 DB Facing Burpees100 Single Arm Meter DB Carry* *Carry DB any way you want, no running.Read more

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD EMOM For 18 Minutes (6 sets): Station 1 – Bench Press x 3 RepsStation 2 – Barbell Row x 5 RepsStation 3 – Row x :30 for Calories Score = total # of caloriesRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap WOD Complete 4 Rounds For Time: 200 Meter Run7 Hang Power cleans 135/955 Shoulder to Overhead 135/95Read more