Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5@70%4@75%3@80%2@85%1@90 WOD Complete The Following For Time: 30 Calorie Bike30 Thrusters 75/5530 BurpeesRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Goblet Squats10 Ring Rows WOD 20 Minute AMRAP: Teams of two, one person working at a time… 2,000 Meter Row40 DB Front Squats 50/35 each arm40 Pull-upsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups:10 – :15 Bar Hang Strength/Skill 4 Sets: Dips x 5-10 RepsAlternating Pistols or Step Downs x 12 RepsOH Plate Sit-ups x 10 Reps WOD Complete the Following For Time: 400 Meter Farmer Carry 70/53Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Throughs5 Calorie Ski:10 – :15 Bar Hang Strength/Skill Snatch 3@70%3@75%3@802@85%3@75% WOD Complete the Following for Time: 800 Meter Ski50 KBS 53/3525 Toes-to-Bar20 Burpee Box Jumps or Step-Ups 24/20Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders125 Meter Row10 Halo Monster Walks10 Ring Rows Strength/Skill Complete 5 Sets: Hang Clean Above Knee + Clean + 3 Front Squats @ 65% of Clean WOD 8 Minute AMRAP: 15 Wall Balls 20/1430 Double-UndersRead more