Strength/skill 12 minutes to build to a heavy front squat or work on technique WOD 5 rounds for time: 10 Hang power clean 135/9525 Air squatsRead more

Warm-Up 3 Sets: 25 Single Unders10 PVC Pass Throughs10 Goblet Halo Squats10 Ring Rows Strength/Skill 3 Sets: High Hang Snatch x 2 Reps Then, 3 Sets: Hang Snatch, Below Knee x 2 Reps Then, 2 Sets: Snatch x 2 Reps Try to increase from last week. WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 10/14/2021Read more

Warm-Up 3 Sets: 100 Meter Jog10 Walking Lunges3 Inchworms WOD Every 5 Minutes For 25 Minutes (5 sets): 500 Meter Row or Ski10/8 Deficit Push-Ups 45/35 lb plates8 DB Box Step-Ups 45/30 Each Hand 20″Read more

Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD 12 Minute AMRAP: 100 Meter Run3 Shoulder-to-Overhead 155/1056 Burpees Over the Bar9 Deadlifts 155/105Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4-4-4-4 @ 80% WOD Complete the Following For Time: 21-15-9 Toes-to-BarKBS 53/35Read more