Warm-Up 3 Sets: 100 Meter Jog10 Ring Rows10 Sit-ups10 Mountain Climbers WOD Teams of two, one person working at a time, complete a 22 Minute AMRAP: 100 Meter OH Plate Carry 45/35*20 Burpees to Plate20 Plate Ground to Overhead 45/3540 Plate Rows 45/35 *Both partners walk during the carry, switch carrier at the turn aroundRead more

Warm-Up 4 Sets: 100 Meter Jog10 Ring Rows:30 Plank or HS Hold WOD EMOM For 24 Minutes (8 Sets) Station 1 – Strict Supine Pull-Ups x 5Station 2 – Seated DB Press x 5 or Strict HSPU x 3-5Station 3 – Row x 12/10 Calories * Stop rowing at :45 if you haven’t completed your calories to allow for transition to the next station.Read more

Warm-Up 3 Sets: 5 Row or Ski10 Sit-Ups10 Pineapple Pickers10 Squat Jumps Strength/Skill 5 Sets: Power Clean x 2 Reps @80% of 1RM Clean WOD Complete 5 Rounds For Time: 3 Deadlifts 295/2057 Burpees Over the BarRead more

Warm-Up 3 Sets: 5 Bottoms Up KB Press20 Banded Pull-aparts10 PVC Pass Throughs10 Goblet Squats Strength/Skill Complete 5 Sets: Snatch x 2 @77% WOD Complete 2 Rounds For Max Reps: 1 Minute Ski For CaloriesRest 1 Minute1 Minute Box Step-ups 24/20Rest 1 Minute1 Minute Push-upsRest 1 Minute1 Minute Straight Leg Sit-upsRest 1 Minute Score = Total RepsRead more

Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5-5-5 70% WOD Complete Four Rounds For Time: 30 Double-Unders12 Single Arm DB Push Jerks 50/35 Split reps between arms anyway you wishRead more