Warm-Up 3 Sets: 5 Cal Row5 Single Arm DB Strict Press10 Ring Rows10 Sit-Ups Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerk WOD Complete the Following For Time: 1,000 Meter Row30 Power Cleans 135/95Read more

Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Banded Pull-aparts20 Mountain Climbers10 Pineapple Pickers Strength/Skill Snatch 3@65%3@70%3@75%2@80%2@85%3@75% WOD Complete 4 Rounds for time: 15 KBS 70/5310 Box Jumps or Step-Ups 20/24Read more

Warm-up 3 Sets: 3 Inchworms5 Cal Ski10 Pineapple Pickers10 Sit-Ups WOD EMOM for 24 Minutes (6 Sets:) Minute 1 – Ski x :30 for max caloriesMinute 2 – Bike x :30 for max caloriesMinute 3 – Deadlift x 5 Reps 275/190Minute 4 – Defecit Push-Ups x 10 Reps 45/35 lb platesRead 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 Turkish Get-up x 3 Reps (each arm)Broad Jump x 3 RepsWall Walk x 3 Reps Octopi Turkish Get-up x 3 Reps (each arm)Broad Jump x 3 RepsHandstand Walk x Max Distance WOD Dungeness 12 Minute AMRAP: 5 Toes-to-Post10 Alternating Step-downs40 Single-Unders Octopi 12 Minute AMRAP: 5 Toes-to-Bar10 Alternating Pistols20 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 @ 65% _________________________________________________ WOD Dungeness 10 Minute AMRAP: 50 Burpees30 Front Squats 135/9520 C2B Pull-ups _________________________________________________ Octopi “Open workout 11.4” 10 Minute AMRAP: 60 Burpees30 Overhead Squats 120/9010 Muscle-upsRead more