Warm-Up Complete 3 Sets: 20 Single Unders10 Bike or Row10 Ring Rows10 Goblet Squats Strength/Skill Hang Power Clean 4-4-3-3-2-2 – weight by feel WOD Complete the following fro time: 40-30-20-10 KBS 53/35Double-UndersRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single. -No retrying missed attempts WOD 10 Minute AMRAP: 5 Pull-ups10 Burpees15 Air SquatsRead more

Warm-Up 3 Sets: 125 Meter Ski or Row10 Pineapple Pickers10 Air Squats20 Mountain Climbers WOD In teams of two, one person “working” at a time, complete an 18 Minute AMRAP: 100 Meter Farmers Carry 70/53Row For Calories -Partner 1 carries, while partner 2 rows. When partner 1 returns from the carry, partners will alternate and so on… -Score = CaloriesRead more

Warm-Up 3 Sets: 10 Lunges10 Calorie Bike3 Inchworms10 Sit-ups WOD EMOM for 24 Minutes: Bike x :30Push Jerk x 3 Reps 155/105DB Lunges x 10 Reps 45/25 Each Hand Score = Bike CaloriesRead more

Warm-Up 3 Sets: 10 PVC Pass Through Lunges10 Calorie Bike10 Halo Goblet Squats10 Halo Mountain Climbers Strength/Skill Snatch 3-3-3-3-3 – 70% WOD 7 Minute AMRAP: 21 Wall Balls 20/147 Deadlifts 275/190Read more