Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Banded Pull-aparts20 Mountain Climbers5 Single Arm DB Strict Press _____________________________________________________ Strength/Skill Snatch 3@70%3@75%3@80%2@85%3@75% ______________________________________________________ WOD Complete the Following For Time: 21-15-9 Alternating Single Arm DB Snatch 50/35Single DB Box Step-Over 50/35Read more

Warm-up 3 Sets: 3 Inchworms5 Cal Ski10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean 3-3-3-3-3 @ 70% WOD Complete the Following For Time: 1,000 Meter Ski30 Calorie Bike1,000 Meter RowRead more

Warm-Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-UpsRunning High Knees —–>>>Skipping High Knees <<<——:30 Plank or HS Hold _________________________________________ Strength/Skill Dungeness 3 Sets: Turkish Sit-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsSeated DB Press x 5 Reps _________________________________________ Octopi 3 Sets: Turkish Get-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsStrict HSPU x 3-6 Reps _________________________________________ WOD Dungeness & Octopi 11 Minute AMRAP: 12 Burpees24 Air Squats36 Double-UndersRead more

Warm-Up 20 Cal row, ski, or bike Then, 3 Sets: 10 Halo Squats10 Ring Rows10 Halo Mountain Climbers5 Bottoms-up KB Press _________________________________________________ Strength/Skill Back Squat 5-5-5-5-5 @ 70% _________________________________________________ WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-Ups Compare to 11/22/2021Read more

Warm-Up 3 Sets: 5 Cal bike row or ski10 Goblet Squats10 Sit-Ups WOD In teams of two, one person working at a time, complete the following fro max reps: 7 Minute SkiRest 2 Minutes7 Minute BikeRest 2 Minutes7 Minute Burpee Box Step-Overs 24/20Rest 2 MinutesRead more