Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog:20 Bar Hang10 Pineapple Pickers20 Banded Pull Aparts Strength/Skill Push Press 12 Minutes to build to a heavy single or work on technique WOD Complete a 12 Minute AMRAP: 2 Wall Balls 20/142 KBS 53/352 C2B Pull-ups4 Wall Balls4 KBS4 C2B Pull-ups6 Wall Balls6 KBS6 C2B Pull-ups….. Keep increasing each set by 2 reps until the 12 minutes expireRead more

WOD EMOM For 21 Minutes (7 Sets): Rope Climbs x 1-2 RepsBack Squats x 6 Reps @ 50 %Hang Power Snatch x 3 Reps @ 60%Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Revere Lunges Strength/Skill EMOM For 5 Minutes: 3 Cleans @ 75% Power or full WOD Complete the Following For Time: 200 Meter Farmer Carry 70/53800 Meter Run80 Double-UndersRead more

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 3 RepsSingle Arm DB Row x 4 Reps each arm WOD Complete 4 rounds for max reps: :30 Burpee Pull-Ups:30 Rest:30 Rowing for Calories:30 Rest:30 Ski For Calories:30 RestRead more

Warm-Up 2 Minute Row Then, 3 Sets: 10 Pineapple Pickers10 Box Step-Downs5 Bottoms Up KB Press Strength/Skill Front Squat 2-2-2-2-2-2 @23X1 WOD 10 Minute AMRAP: 16 Deadlifts 115/758 Front Rack Reverse Lunges4 Shoulder to OverheadRead more